As we said near the beginning of this DVD one of the biggest reasons people give up running is because of injury. And it is really unfortunate because the vast majority of those injuries are avoidable. In particular overtraining is a killer for new runners. You want to see results as quickly as possible. And it is easy to believe that the harder you train the quicker you will see those results. As you now know that is not the case, and you already way further ahead than most. Just remember to listen to your body. If you feel as though you may be overtraining, take the day off and do not make the mistake of trying to make up for a mistake. Just pick up where you left off.
Human body is really an amazing thing as long as you keep challenging at it will continue to adapt and grow. Be patient, it does not happen overnight. Even still you will sometimes had pain during and after your run.
The first thing you do it determine whether the pain that’s associated is it really an injury or your body just sore. It can be difficult to differentiate between the two, especially if you are new to physical activity. The truth of the matter is that whenever you run, they are always going to be some nagging aches and pains. If the pain moves around it is a sign that you have a sore or stiff muscles. Most aches and pains will run their course in three or four days. Although, you can often speeded up by icing the area or getting a massage sharp localized pain is a sign that something is wrong. If your pain last beyond three or four days and showing no signs of getting better, you probably have an injury should seek medical attention.
Probably, the other questions you can ask yourself are:
If any the answers are yes, you need to see a doctor.
Generally speaking most beginning runners experience problems below the knee in the heel or the arch of the foot. Injuries above the knee are usually a result of higher mileage training. As a general rule remember to train smart and stretch after every run and you will avoid some of the pain that comes with running. However injuries will happen. Here are a few common injuries and treatments to help you get back on your feet.
Plantar fascia this is a common foot injury that causes pain and heel. It happens when a band of tissue from here causes inflammation from your heel to the ball of your foot. There are a lot of strong tenant in your fight and like any other tenant they can get irritated and inflamed. To treat rest the foot for a few days icing regularly and taking anti-inflammatory medications to reduce the swelling, once the pain has been reduced and you are ready to run keep up a regular routine of stretching your foot after every activity. Finally, this type of injury is most often caused by having the wrong shoe. Be sure to see a good shoe tech and make sure that your shoe has plenty of arch support. If you continue to have problems you may need to see a podiatrist about getting more thought is.
Patella tendinitis in the knee injury which involves sharp pain around the kneecap commonly felt when ruling are jumping. The patellar tendon is a muscle that runs from the kneecap to the shin it can become inflamed due to overuse. Treat a plenty of rest, anti-inflammatory medications and regular icing around the knee and tendon. Once you start running again make it a priority to stretch the quads, hamstrings and calves muscles after every walk and run. Apply ice directly to injured areas for 15 minutes every hour no longer. Finally, strength in your quads with lunges and squats for further injury. Runners will also sometimes suffer from pain in the calf and Achilles tendon. It most often happens when you are wearing old, cheap or simply the wrong type shoes or when you tragically changer running distance. Achilles tendonitis happens if you over prone aid when you run, looking something like this. You will feel pain mostly in the back if your heel for your tendonitis to your heel bone. This is not an injury to take lightly, continued overuse can cause here is an attending itself.
Treating Achilles tendonitis is the same as most other running injuries rest, ice and take anti-inflammatories reduce the swelling. Stretchers heal after everyone by standing on the edge Astaire in dropping your heels. Prevent further injury try using heel wedge these are available at most running and footwear shops. Finally you might also feel what is commonly called the shin splint which involves a sharp pain on the outside in your shin bone. This is not actually one injury but a term that covers a few different pains over the shinbone caused by overuse. You will most likely feel a dole aching pain here just around where you are to be opponents.
Shin splints – are mostly caused by over pronation and overuse. Running in the high impact sport and it takes time for your bones and muscles to adapt to your train schedules. If you are regularly getting shin splints, try footwear where that control the protonation. Try mixing up your running training with a lower impact activity that just swimming remembered I stretch and take anti-inflammatories to reduce the swelling.