The achilles tendon is a “fibrous tendon” that can become inflamed and cause pain during “...the pushing-off motion of foot-strike…”
46
“When the Achilles tendon is forced to endure an
inordinate amount of work, such as excessive speed work or killer hill sessions, then this fibrous tendon can inflame, and the pushing off motion of foot strike can turn painful. An achilles tendon can also rupture or partially rupture.”
146-147
“RICE and anti-inflammatory drugs can help relieve the pain of achilles tendonitis. Don't try and stretch an already painful tendon; you could make the injury worse. Instead opt for cross-training to maintain your fitness.”
147
“The weakest link in runners is the knee. About one in five injured runners have a knee problem.”
40
“Runner's knee has sort of become a catch-all label for any kind of knee pain that runners come up with, just as any kind of shin pain is, rightly or wrongly, often lumped
together in the shin splint category.”
“Runner's knee flares up when the cartilage under the knee-cap takes on a sandpaper texture because of
constant grinding against other cartilage. Inflammation around the edges of the kneecap is common.”
“RICE and moderate anti-inflammatory drug use can help alleviate the symptoms. In some cases, sport orthotics can help because overpronation in the running motion can be a cause. You can also try building up the quadricep
muscles...because strong quads can combat movement
of the kneecap.”
46
to injury.”
recovery from injury.”
because of injury.”
A 2021 Graphic Design Thesis Project by Juliana Cianciotto
running world seems to forget members who can no longer run.”
“The plantar fascia is a thick fibrous band of tissue in the bottom of the foot that runs from the base of the toes to the heel.”
“When the plantar fascia becomes overly tight, or is
overly stressed, then a runner can develop pain and
inflammation, usually under the arch of the foot... Runners with flat, rigid feet or runners who insist on running in worn-out shoes are prime candidates for plantar fasciitis.”
147
RICE, “Sit barefoot in a chair and toss a towel on the floor in front of you. Then reach out with your toes, gripping the towel, and pull it toward you. Repeat the process...daily”
“Some runners find relief from plantar fascia soreness by rolling a golf ball back and forth under the arch of the foot. This exercise massages the trouble spot.”
“Orthotics, special shoe inserts usually made from a cast of the runner's foot, can help some flat-footed runners fight plantar fascia woes. The devices lend arch support and can cut down on pronation.”
148
About 10% (of runners) suffer from shin splints.
40
Is the fear of getting injured setting you back? Know common injuries and how to prevent them before they happen. Many people stop running due to injuries and have a hard time getting back to it after recovery. They can even be a fear for someone first starting out. It’s important to know the most common injuries, ways to avoid them, how they happen, and preventative measures to take.
“injuries occur for 4 reasons:
- Too much training and racing for the feet
and legs to handle, causing the weakest link to break.
- Usually meaning shoes that are either
inadequate for the purpose or are worn beyond their
useful limit.
- Muscles that are so over-
specialized that the slightest unusual twist (a sudden
increase in speed, a run over uneven or hilly ground) strange them.
- Either faults in running form or the way the foot meets the ground (which can be corrected with a specially-made shoe insert)”
41
You will notice a common trend for all these injuries – RICE is always reccommended in the occurance of an inury. This stands for rest, ice, compress, and elevate.
Shin splints, runners knee, achilles tendonitis, plantar
fasciitis, and ITB (iliotibial band) syndrome.
“The IT band is a large ligament that runs along the outside of the leg between the hip and the knee. More often than not, a runner feels soreness on the outside of the knee as the first signs of ITB syndrome, but it can also strike where the ligament attaches at the hip. Sometimes the entire band can just feel extremely tight.”
148-149
“Runners with bowed legs or runners who overpronate (that is, their feet roll in too far upon striking the ground) are prime candidates for ITB problems. Runners who have one leg longer than the other can also suffer from ITB
syndrome.”
RICE, “... Drastically reduce the duration of your runs or stop running completely."
Stretch - "One of the most effective (and simple) stretches is to stand with your right leg crossed behind your left, and your left arm against a chair, table, or wall. Shift your weight against the object as you push your right hip in the opposite direction. Keep your right foot firmly on the floor while allowing your left knee to flex slightly. This gently stretches your ITB down the outside of your right thigh.”
149
“Shin splints usually involve a tenderness in the soft tissue areas on the front inside of the lower leg. The injury
throbs and feels sore but sometimes loosens up as
exercise progresses.”
“...runners suffer from shin splints simply because their
legs aren't used to the stress of running. But running in worn-down shoes, or in shoes made for other fitness
activities, can also play a role, as can your choice of
running surfaces.”
“RICE is your first line of counterattack. But an immediate decrease in training is usually required before shinsplints will simmer down. Head for the pool or the exercise bike for some non-weight-bearing exercise.”
145
“...to prevent an immediate injury resulting from performing forceful muscular contraction with muscles that are
insufficiently warmed up and stretched.”
73
You should also stretch…
“to prevent overuse injuries… (that) occur as a result
of accumulated trauma that may have been occurring
for weeks.”
Stretching is underrated and often overlooked. People may lack the motivation to stretch at the end of a run at a time that is most recommended since muscles become tighter afterwards. Pretending to enjoy stretching and finding it relaxing, will ultimately lead you to find this to be true.
74
The main muscles used when running, include the
“calf muscles, quads and hamstrings, outer thigh, and front of lower leg, as well as low back and shoulder/neck area.”
75