How to Avoid and Manage
Running Injuries

Running injuries can slow you down or worse stop you getting out there.

You're running regularly or training well so it's such a let down when your body starts hurting.

It's normal to have aches and pains as a runner. It's how you manage them that can make all the difference.


Learn how to avoid and cope with knee pain, shin splints, stress fracture, ITB, etc. Play it smart, catch them early and you'll soon get back to running.


Common Running Injuries
Suggestions for Prevention
Stretching
Running Stretches
Looking After Yourself
Professional Treatment

Get together with a group of runners and soon they'll be swapping stories on their latest injury and seeking advice. Here we talk about common running problems and offer possible causes, symptoms and treatment.

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Stretching

Stretching can be a relaxing and enjoyable part of your training. As a runner it can reduce soreness, improve your performance and keep you on the roads or track. Knowing how and when to stretch and what muscles to focus on, makes it easy to add flexibility exercises to your workouts.

Running Stretches

Here are a number of running stretches to do after your workouts. We know that inflexibility can lead to injuries and muscle imbalance. The dilemma is how to fit it all in. This routine should take you around 20 minutes.

Looking After Yourself

There are a number of things you can do to treat and manage minor aches and pains. Ice is your best friend. It’s simple and it works. Apply ice after your workout to any niggles or sore spots. Better still if you run near a river or ocean, go for a dip after your run.

Remembering to apply RICE early, can speed your healing.

• Rest: That means stop running and take a break. For some of us this is the hardest part but a few days off is better than months.


• Ice: Apply ice for 10-15 minutes and repeat every few hours. Wrap your ice pack or frozen packet of peas in a towel to prevent ice burn. You'll soon learn to love the ice when it stops bleeding, prevents swelling and reduces your pain.


• Compression: Use an elastic bandage and wrap it around the area to reduce swelling. It should feel firm but not too tight, you don't want your skin turning blue.


• Elevate: Get comfortable on the couch or bed and raise your injured area on some cushions. This will reduce pressure and prevent further swelling.

Professional Treatment

It's a sinking feeling when you have a serious injury. You might debate with yourself about getting help, hoping the pain will magically go away.

It's a good idea to seek professional advice if you feel sharp pain, soreness that's still there after time off, pain when walking, if you're limping and restricted in your every day activities. At least it'll give you peace of mind to know what's going on. You can then plan your recovery and come back.

There are numerous health care professionals skilled at treating running injuries e.g. sports medicine clinics, physical therapist, chiropractor, podiatrist, massage therapist, etc. Ask your women running friends for some recommendations.

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