Attention Runners

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Are you Marathon ready?

It is easy to understand why this post would motivate someone to continue pursuing their dream bodies. It relates fitness to every day life. This metaphor makes it personal to everyone individually because every person knows some kind of life struggle and they have experienced:

  • Learning to push mental boundaries
  • Sticking with something in order to see results
  • Being okay with feeling out of your comfort zone in order to grow and learn

How long does it take to get ready for a marathon?

Base Mileage. Most marathon training plans range from 12 to 20 weeks. Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Three-to-five runs per week is sufficient.

With the proper training, I do believe that anyone who is in good health can complete a marathon. … But it’s important to remember that most people running a marathon have been running for years and gradually built up to the marathon distance (26.2 miles)

Some common running injuries

When you start running, there’s a good chance you may sustain an injury. Like all sports, injuries are unavoidable.
Most injuries are caused by overuse – applying repeated force over a prolonged period of time. Sudden changes in training volume, shoes or terrain can do some damage.
Here are 10 of the most common injuries that plague those who hit the pavement or treadmill, along with a few ways to stop the pain.

1. Runners Knee
Tender pain around or behind the kneecap is a sure sign of patellofemoral pain syndrome. Yep this ailment is so common among runners, it was named after them. The repetitive force of pounding on the pavement, downhill running, muscle imbalances and weak hips can put extra stress on the kneecap. Its best to stick to flat or uphill terrain and opt for softer running surfaces whenever possible.

To help treat the pain, kinesiology taping or using a knee brace, taking anti-inflammatories and cutting back on mileage can help, however it’s always best to get osteopathic treatment before the injury gets worse. Prevention is better than cure..

2. Achilles tendonitis
The swelling of the Achilles which connect to your heel to your lower leg- muscles, can be caused by many factors: rapid mileage increase, incorrect footwear, tight calf muscles, or flat feet. To avoid pain, ensure you always stretch the calf muscles and hamstrings pre and post workout and wear supportive shoes. Take it easy on hill climbing which puts extra stress on tendons.
(R.I.C.E) rest, ice, compression and elevation are the best ways to get back on the path to recovery – yet again, my advice to get some treatment to speed up the recovery process to you can get back to running.

3. Plantar fasciitis
Now this is a tricky one to due inflammation, irritation, or tearing of the plantar fascia (basically the tissue on the bottom of the foot). Excess pounding on the road or strapping on unsupportive footwear such as flip flops can be the culprits here. This injury leads to stiffness or stabbing like pain in the arch of the foot. An incredibly painful injury when left untreated. The best advice here is to sooth your sole with extra cushioning in shoes, stretch your heels on stairs, and make an ice bottle to roll your feet over that. Naturally getting osteopathic treatment will help.

4. Shin splints
Runners, dancers, gymnasts amongst a few to mention experience shin splints when the muscles and tendons covering the shinbone become inflamed. If you have never experienced that aching stabbing pain, count yourself lucky and tell me your secret! To stop the stabbing, ice the shines for 15 – 20 minutes and keep legs elevated to reduce swelling at night. Prevention is trickier, but researchers have found shock-absorbing insoles that support the arch do help. https://www.ncbi.nlm.nih.gov/pubmed/11782644

5. Iliotibial band syndrome
This injury is not a friend. ITB triggers pain on the outside of the knee, due to the inflammation of the iliotibial band (a thick tendon that stretches from the pelvic bone all the way down your thigh. Common culprits include increased mileage (marathon training…) downhill running or weak hips. https://www.ncbi.nlm.nih.gov/pubmed/15896092
To ease the ache, give those muscles specific stretches including foam rolling. A great link for stretches http://www.dartmouth-hitchcock.org/documents/ITband_exercises.pdf

6. Stress fracture
Non-contact sports can lead to broken bones too. Stress fractures are tiny cracks in the bone caused from greater amounts of force than the leg bones can bear. If this happens, you must take time off. An x-ray will be required and using you will need to use crutches and receive physical therapy. To avoid the side-lines, make cross-training your best friend to avoid overuse, wear proper shoes and take calcium vitamins to keep your bones strong.

7. Patellar tendinitis
Often this is referred to as ‘Jumpers Knee’, but this injury is also common among distance runners and tri-athletes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155530/
Patellar tendinitis strikes when overuse leads to tiny tears in the patellar tendon which connects the kneecap to the shinbone. Over-pronation, over-training and too many hill repeats are likely causes. To reduce the risk of patellar tendonitis, work those hamstrings and quads at home or in the gym. Ice the knee at onset of pain. Get osteopathic treatment to help soothe and strengthen the tendon.

8. Ankle sprain
A sprain is when the ankle rolls in or outward. This stretches the ligament causing some serious pain. In severe cases, there can be torn ligaments leading to a lot of bruising. Recovery will require Icing to reduce swelling, and make be weak at first. Many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle. https://www.ncbi.nlm.nih.gov/pubmed/18799992

Stick to some solid rest after the sprain occurs – how long depends on the severity of the sprain. Seek osteopathic treatment for advice and treatment. You may require an ankle brace and or taping when you ready to get back out there to prevent re-twisting.

9. Pulled muscles
When muscles are overstretched, fibres and tendons can tear and cause pulled muscles. (seems to be a common theme going on here don’t you think..) Overuse, inflexibility and not warming up and down are a few likely causes. So common knowledge to prevent these injuries, is to do a proper warm up, cool down and dynamic stretching pre workout. Drink lots of water to keep hydrated tissues and if required, icing the muscle.

10. Side stitches
Ever get that awful pain on the side of the stomach? (Exercise – related transient abdominal pain – ETAP) – this affects nearly 70 percent of runners. I believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posture. If this pain strikes, bend forward and tighten the core or breath in with pursed lips to help ease the pain.

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2018-01-29T14:06:40+00:00January 29th, 2018|News|