Monthly Archives: June 2011

Knee Joint Strengthening Exercise Video

Knee injury is another common running injury. Knee injuries while running are usually caused by increasing the intensity or duration of running too quickly.

A knee injury could be a knee tendonitis or just a muscle train. Moderate knee injuries can heal by themselves but when the knee injury is serious, it is important to see a physician.

Treatment of knee injury involves exercises to strengthen the muscles that support the knee. The following video demonstrates knee joint and muscle strengthening exercises.

 

Heel Pain When Running : Cause & Treatment

Heel pain when running is a common running injury, especially common with runners who run down hills.

Cause of Heel Pain injury

Heel injury happens when running down hills. When running down hill the foot lands on the heel. This makes the heel to come under extreme pressure and stress. When stress is too much the heel eventually suffers a painful injury. It could be a stress fracture or other tissue injury.

Another cause of heel pain injury is running on over used running shoes. When the sole of the shoe is worn out, the heel gets less support. The lesser the support the higher the risk of heel injury and other foot injuries.

Treatment of Heel Pain Injury

Mild heel injury can heal on their own. The first line of treatment is to stop running and rest the heel. The heel should be iced at least 78 hours after running.

Serious heel pain injury are best treated by a physician. In severe cases the heel may need to be supported with a bandage.

Calf Strengthening Exercise

The calf muscle is part of the group of muscles that are used during running. Other muscles used during running are the quads, hamstring and the shin.

A strong calf muscles will help a runner run faster and minimize the risk of injury.

The following video shows calf strengthening exercise that a runner can do to develop strong calf muscles.

Hamstring Strengthening Exercises

The hamstring is one of the core muscles used during running. The hamstring itself is a group of three muscles that run along the back of your thigh. They allow you to bend your leg at the knee.

The stronger the hamstring the faster and longer you can run before you fatigue. And the stronger your hamstring the lesser the risk of suffering from a running hamstring injury.

In the following video you will see five easy hamstring strengthening exercises that you can do at home:

  1. Swiss ball curls
  2. Swiss ball reverse bridges
  3. Standing superman
  4. Straight leg dead lift
  5. Reverse lurge with med ball

 

Treating Running Hamstring Injury

A pulled hamstring is a common running injury. A running hamstring injury is more common among sprinters than long distance runners.

Long distance runners are likely to suffer hamstring injury when doing their speed work.

Cause of Running hamstring Injury

Hamstring injury is another over user injury, i.e a running injury caused by doing too much, too soon or pushing beyond your limits. That is why it is common in sprinting, where runners are constantly trying to push beyond limits.

A pulled hamstring injury happens when one or more muscles that run along the back of your thigh gets stretched too far.

Treating Running Hamstring Injury.

Minor to moderate hamstring strains usually heal on their own. The recommended method of treatment is similar to any other soft tissue injury a HI-RICE (Hydration, Ibuprofen, Rest, Ice, Compression, Elevation) regimen lasting for at least 48 to 72 hours after the onset of pain. “Rest” includes such commonsense prescriptions as avoiding running or hiking. A complete break from running will give the hamstring time to heal.

In serious but rare cases where the hamstring muscle is torn, you may need surgery. The surgeon will repair the muscles and reattach them.

Ankle Pain When Running : Cause & Treatment

If your ankle reels in pain when running you are likely suffering from a sprained or twisted ankle.

Causes of Ankle Injuries

Ankle injuries are caused by running on an even surface e.g. trails and also poor landing.

Treatment of Ankle Pain Injury

Though ankle pain injury is often associated with swelling of the surrounding tissues, there have been instances in which there is no swelling.

If the ankle injury is swollen and you can’t even walk comfortably there is need to seek medical attention. Ankle injury with no swelling may indicate that the ankle injury is not severe and a home treatment of rest and avoiding activities that may cause will work.

You may also try this ankle strengthening exercise.

Hip Pain When Running : Cause & Treatment

If you are feeling hip pain when running, it is likely the bones around the hips are suffering from a stress fracture or it is your hip tissues having a problem.

Stress Fracture of the Hip

Stress fractures are partial breaks or cracks in the bones around the hip.Read complete article on Stress Structure of the Hip : Cause, Treatment and prevention.

Hip Tissue Problems

Common Hip Tissue injuries are

  1. Pulled Hamstring.
  2. Hip Bursitis – inflammation of the hip
  3. Hip Snapped when running.

For more about this problems visit Health website.

Cause and Treatment of Hip Pain when running

The cause of hip pain when running is over training. The best treatment is taking a complete break from running and allow your body to heal and recover.

If the hip is in serioous pain and swollen, see your physician.

Hip Snapped When Running :

If you have ever been out running and you felt as if your hip snapped or popped out, it is a case of Snapping hip syndrome. This snapping of the hip usually happens when taking a corner.

Cause of Snapping of hip

The Snapping hip syndrome is because of the repetitive nature of running. This repetitive movement of the hip causes thickening of the tendons in the hip region. It happens after a long training period.

Treatment

According to Wikipedia Page, this condition is usually curable with appropriate treatment, or sometimes it heals spontaneously. If it is painless, there is little cause for concern.

Therapy for Snapping hip syndrome.

A self-treatment recommended by the U.S. Army for a soft tissue injury of the iliopsoas muscle treatment, like for other soft tissue injuries, is a HI-RICE (Hydration, Ibuprofen, Rest, Ice, Compression, Elevation) regimen lasting for at least 48 to 72 hours after the onset of pain. “Rest” includes such commonsense prescriptions as avoiding running or hiking. Source, Wikipedia Page.

Stretching exercise will also help in healing the hip.

Best Inspiring Story 2011 : Blind Marathon Winner Finishes Without Guide

The story of marathon runner, Amy McDonaugh, has to be one of the best inspiring stories for 2011.

Blind marathon winner Amy McDonaugh, from Irmo, South Carolina, finished Flying Pig Marathon in Cincinnati, Ohio, in just under three hours.

McDonaugh’s 2 hour, 58 minute and 14 second win in the 26.2 mile guide was accomplished without a guide.

Though she has no peripheral vision, is blind in one eye and has poor vision in the other, McDonaugh was able to get the best woman’s time in the 13th annual Flying Pig Marathon.

How does she run “blind”?

After the win McDonaugh told reporters that she’s completely blind in her right eye and almost completely blind in the left. She makes her way through the crowds by watching the person directly in front of her. Once she was out in front she followed the lead pace car.

Running Foot Injury Top of Foot

If you experience a running foot injury top of foot when running you are probably suffering from a stress fracture.

Running foot injury top of foot

What many runners report as a running foot injury at the top of foot is medically known as stress structure. Stress fractures are partial breaks or cracks in the bones around the foot.

Cause of Running foot injury top of foot

Stress fractures are caused by extreme stress to the bone. It could be caused by: –

  1. Running too much (over training)
  2. Running on rough, rocky surfaces
  3. Running on a hard surface
  4. Sudden switch from soft surface to hard surface.
  5. Use of worn out running shoes
  6. Running without wearing socks

Treatment of Running Foot Injury ( Stress Fracture)

Stress fractures usually heal on their own. The best treatment is taking a complete REST from running. Although most website say you should take six weeks break from running, I think you should give your foot as much rest as necessary to heal.

When you feel you are ready to return to running, get back slowly. start running on soft surfaces (grass) before running on hard surface.

If the pain is chronic, the foot is swollen and the pain is not going away, see a sports-oriented doctor for a bone scan.