Injuries are a common part of life. From the time you are born till the time you are alive, you may suffer from numerous injuries. The majority of the time injuries are very minor and you may recover in a day or two. Problems occur when injuries cause irreversible damage to the body to the extent that it hampers daily functioning.
Exercises and injuries go hand in hand. The most common workout which we engage in is jogging or running and there are various injuries related to running too. Not only that, if proper care is not taken these injuries may occur again after recovery and hamper your progress. Whether you are just a fitness enthusiast or a pro athlete you need to know how to protect yourself from these recurring running injuries. In this article, we will look at a few tips regarding the same.
What are Injuries?
Injuries can happen in the blink of an eye. Many times, injuries happen because of either doing too much too soon or doing nothing for very long. They can be as temporary and mild as a concussion, or as severe and permanent as damage to any of the organs, coma, or death. Thus we can conclude that any damage, done to a living being, internally or externally, is termed an injury.
What are the Recurring Running Injuries?
Being one of the most functional forms of movement, running can lead to injuries too. Trainees who indulge in running are prone to a variety of injuries, including lower back pain, calf or ankle strain, muscle pull, ITB syndrome, shin splints, plantar fasciitis, and a groin pull (Nielsen et al., 2013). These injuries come with a variety of symptoms, including pain around the knee/ankle joint, irritation around the thighs, or burning sensation around the feet (Kozinc et al., 2017).
The major problem with these issues is that when neglected, they keep coming back and take a toll on the trainee’s progress. Now, “Why do these injuries keep coming back?” is something that you may often wonder about.
The primary reason for that “WHY” is the stubborn mindset of not warming up properly, overtraining, or trying to return to previous shape or fitness levels as quickly as possible. There is no point in becoming a rabbit. It is no rat race. Taking some time to recover, becoming a tortoise for a while can help in the long run.
The second most important thing which trainees ignore is the symptoms.
Most of the injuries don’t happen all of a sudden. Aches, soreness, constantly feeling fatigued, delayed recovery & persistent pain are some of the most important markers, and with ignorance, they get enough time to cause damage.
A major chunk of these injuries is induced by nutrient deficiencies too including both macro as well as micronutrient deficiencies. Carbohydrates and Fats are necessary to provide enough energy to recover, as well as to perform activities. Protein, being one of the most important nutrients, helps to recover from stress, injuries, and muscle damage.
Tracking micronutrients like calcium, phosphorus, Vitamin D, K, and zinc which are important for bone health, and iron and vitamin B’s for blood health also makes sure optimum delivery of nutrients delivered to working and recovering tissues.
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Role of Strength Training and Appropriate Gear in Injury Prevention
Strength training increases muscle strength and can decrease the risk of injury as it increases connective tissue strength. For example, when strengthening the hips (the abductors, adductors, and gluteus maximus) leg stability increases down to the ankle. Training the quadriceps and hamstrings will help reduce and distribute the load from the knees.
Using appropriate gear (that is often ignored) is equally important as it allows a runner to increase their workload and distribute stress helping them run longer, faster, and harder. Another important aspect is the use of proper running shoes. Shoes that provide arch support and thick cushioning to absorb impact while running should be used. Some trainees with flat feet find it hard to use these “Cushioned arched shoes”. Customized orthotic shoe inserts that are primarily designed for people with foot problems can help.
How to Stay healthy and Fit while Suffering from an Injury?
When injured, the most important thing to follow is the RICE protocol.
R stands for Rest – When injured, rest and give your body enough time to heal and recover. Do remember that we are not AI. We can’t keep running on a backup drive. If you feel you need rest, rest, and recover and choose alternative ways to exercise while you heal, such as swimming or cycling, which are comparatively less stressful.
I is Ice and cold therapy – Rule of thumb is, wherever there is swelling involved, use ice packs. If there’s stiffness or pain, use heat. Apply ice packs to reduce pain, inflammation, and swelling.
Why? Because swelling/ Inflammation is a sign that the muscle is getting an oversupply of blood. Ice will signal them to go back to the system.
If the muscle is sore, heat pads will signal the body to draw more blood towards the heated area, clearing the toxins and delivering the nutrients.
C is for compression – Wrapping the affected area with tape and using splints and supports to control swelling can help stabilize the affected area.
E is for Elevation – Elevating the leg can reduce the swelling by ensuring a steady flow of blood to the injured part. This will help in delivering the required nutrients and white blood cells to fight the injury.
We believe that E can have 2 different meanings, E can be “Elevate”, or it can be “Eat more”, the body will need energy and a variety of nutrients for damage control, if you eat less, recovery will be hampered.
RICE is followed by proper stretching and massage to reduce pain and tension in the affected area by increasing the blood flow.
If there’s any discomfort, take a break from running, rest and if the issues persist, get checked thoroughly.
The ultimate option is to take medication to relieve pain, which can only be prescribed by a medical practitioner.
When injured, accepting that it will take some time and following the RICE Protocol is important. There are ways to train around injuries too with the help of equipment like resistance bands, cable assisted machines, and special isokinetic machines. But you must understand that overtraining or undertraining isn’t good in any way.
The final verdict is “Don’t try to push through the pain. Taking rest is always better than risking it all. Do not ignore the signs of injury. Also taking care of nutrient intake during recovery is a must.
Author: Shubham Modi (INFS Faculty)
References
- Kozinc, Ž., & Šarabon, N. (2017). Common running overuse injuries and prevention. Montenegrin Journal of Sports Science and Medicine, 6(2), 67-74. doi: 10.26773/mjssm.2017.09.009.
- Nielsen, R. O. et al. (2013) ‘CLASSIFYING RUNNING‐RELATED INJURIES BASED UPON ETIOLOGY, WITH EMPHASIS ON VOLUME AND PACE’, International Journal of Sports Physical Therapy, 8(2), p. 172. Available at: /pmc/articles/PMC3625796/ (Accessed: 28 November 2021).
