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3. Shin splints
It doesn't matter what level of fitness you are at, stretching should be a vital part to your running routine.
Your muscles & tendons, particularly your leg muscles need to be ready for the extra pressure applied on them during your run, otherwise they are likely to suffer damage which could keep you out of action for weeks, or even months.
Try to concentrate on stretching the following muscles:- Back, upper & lower calves, achilles tendon, quadriceps (front of your thigh), hamstrings, thighs, both arms, chest and shoulders.
Once you have perfected the basics, get into the habit of stretching each of these muscles before and after each run, no matter how small. You will feel the benefit, and so will your body.
Definition - This is Inflammation of the Achilles tendon. The Achilles is the large tendon connecting the two major calf muscles, to the back of the heel bone. Under too much stress, the tendon tightens and is forced to work too hard. This causes it to become inflamed (that is tendonitis), and, over time, can produce a covering of scar tissue, which is less flexible than the tendon. If the inflamed Achilles continues to be stressed, it can tear or rupture.
Causes - This can be caused by tight or fatigued calf muscles, which transfer the burden of running to the Achilles. This can be due to poor stretching, rapidly increasing distance, or over-training excessive hill running or speed work, both of which stress the Achilles more than other types of running. Runners who rotate their feet too far inward on impact are most susceptible to Achilles tendonitis.
Treatment – You should stop running in severe cases, reduce your training load for mild injury. Apply ice to the area. Avoid weight bearing activities and keep your foot elevated whenever possible. Stretch the area 2-3 times a day. Full recovery should be between 2-4 weeks.
Definition - A softening or wearing away and cracking of the cartilage under the kneecap, resulting in pain and inflammation.
Causes – Rotating your feet too far inward on impact, which can cause the kneecap to twist sideways. Weakness, especially of the inside part of the quadriceps, can prevent the kneecap from tracking smoothly. Incorrect or worn shoes and overtraining can also be causes.
Treatment – You should stop running in severe cases, reduce your training load for mild injury. Apply ice to the area. Avoid weight bearing activities and keep your foot elevated whenever possible. Stretch the area 2-3 times a day. Full recovery should be between 2-4 weeks.
Definition - Inflammation of the muscle attachments to the tibia (shin bone) on the inside of the front of the lower leg.
Causes - Inflexible calf muscles and tight achilles tendons.
Rotating your feet too far inward on impact, which causes the kneecap to twist sideways. Weakness, especially of the inside part of the quadriceps, can prevent the kneecap from tracking smoothly. Incorrect or worn shoes and overtraining can also be causes.
Beginner runners are more susceptible to this problem for a variety of reasons, but most commonly due to the fact that the leg muscles have not been stressed in such a way before they started running.
Treatment – You should stop running in severe cases, reduce your training load for mild injury. Apply ice to the area. Avoid weight bearing activities and keep your foot elevated whenever possible. Stretch the area 2-3 times a day. Full recovery should be between 2-4 weeks.
Have you had an injury through running that you would like to share with everyone? Send your experience through to us on marketing@swansea.gov.uk
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