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Runner's Training Tips: Niggling Injuries

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    • CommentAuthorTori2
    • CommentTimeOct 9th 2007
     
    Tori2

    Can anyone offer any advice on how to prevent strains, ie no matter how much stretching I do before I go out to jog/run, I end up straining calf, hamstring.... which is inhibiting my traing.

    Any ideas?

    • CommentAuthorCatzTurn
    • CommentTimeOct 10th 2007
     
    CatzTurn

    Hi, Tori2! -

     You might want your feet checked for orthotics. The orothpedic can tell if both feet are aligned properly or if one or both are at angles that could cause ankle, knee, and hip joint problems. Also, check how long you have been running in your shoes. I was amazed that one of my feet was totally turning out (in youth I had a knee cast). The orthotics really made an immediate improvement and allowed me to start running without pain...the same day.

     Good Luck!Laughing

    • CommentAuthorTori2
    • CommentTimeOct 10th 2007
     
    Tori2
    Thank you !  Much appreciated.
    • CommentAuthorNate
    • CommentTimeMar 13th 2008
     
    Nate

    If you know of any Monmouth County runners/walkers who are seeking to improve performance and safety, please visit http://asknathaniel.blogspot.com

    We offer "chi-style" training for runners, walkers, and athletes each Monday at the Yoga Studio in Fair Haven NJ.

    • CommentAuthorroyhair
    • CommentTimeMar 16th 2008
     
    royhair
    I don't stretch PRIOR to running - just walk 5 mins to start with, then run, then walk 5 mins at end and then stretch. This keeps me going with my niggling injuries.
    • CommentAuthorLCAMBLIN
    • CommentTimeMar 19th 2008
     
    LCAMBLIN

    I have been running the last few weeks with what seems to be shin splints. I took 3 weeks off where I only ran  once a week and only short 3 mile runs. I felt much better and then ran a half marathon and now I feel like I am right back where I started. does anyone have any solutions for shin splints or what to do to get over them? i am planning to run my first marathon in 4 weeks and I am getting bummed out that I am not able to train like I would want.

     

  7.  
    coachwilson
    LCAMBLIN:

    I have been running the last few weeks with what seems to be shin splints. I took 3 weeks off where I only ran  once a week and only short 3 mile runs. I felt much better and then ran a half marathon and now I feel like I am right back where I started. does anyone have any solutions for shin splints or what to do to get over them? i am planning to run my first marathon in 4 weeks and I am getting bummed out that I am not able to train like I would want.

     

     Those darn micro tears in the shin can certainly be a real bummer. Most likely causes are wrong shoe for those perfect feet runners all seem to have. Have you had your feet looked at by a podiatrist, or even at a good running shoe store? For treatment ice works well as long as you start icing within a short period of onset. Some people suggest wrapping the calf to offer additional support. I have never found this to be an effective solution, but have heard it works for some. Watch the miles. If you have been running for a long time and the shin splints are a recent onset they can be a sign of over use. 

    • CommentAuthormikeylikes
    • CommentTimeApr 17th 2008
     
    mikeylikes

    I recently read (I can't remember where) that stretching after running is the best way to prevent injury.

    Stretching before can even cause problems as the muscles aren't yet warm, and overextension during the stretch can lead to damage. Makes some sense, but i'm not entirely convinced.

    • CommentAuthorspudsmac12
    • CommentTimeApr 17th 2008
     
    spudsmac12
    Absolutely true, stretching after a run is a must. You should stretch for a minimum of 5-10 minutes and spend about 20-30 sec on each stretch. Stretching before a run is more questionable because you can run into problems with stretching cold muscles and over stretching. Dynamic stretching is suppose to be preferred over static stretching before a run. Personally I always do a light static stretch before a run, I just don't push as hard as I do after the run. I never got into dynamic stretching, mainly because never could get into the grove of a routine. Don't forget about the opposing muscle, in this case your quads and shins. It very well could be that you are over stretching them and your hams and calf muscles are over powering them during the run and tightening up. This probably will not be noticeable until your quads tighten up again and really pull on your hams. You might also want to stretch at various times during the day. I tend to do a full stretch routine at lunch.
    • CommentAuthorrunsusanrun
    • CommentTimeApr 25th 2008 edited
     
    runsusanrun

    I too was suffering from shin pain and worried it would lead to shin splints, even after getting new shoes and having my feet checked.  A seasoned runner told me to do a stretch where I elevate my toes (I use a low curb) and lean forward, bending at the waist, almost touching the ground with my hands.  I hold this position 30 seconds, wait a minute do it again and PRESTO, no more pain! I do this just before each run. 

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