Category Archives: Running Injuries

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.

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.

Running Foot Injury : Cause and Treatment

If you are experiencing pain around parts of your foot while running and when you touch and press the parts they feel sore, you are suffering from a stress fracture.

About Stress Fracture

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

Cause of running foot injury (stress fracture)

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.

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.

How To Reduce Muscle Pain and Soreness After Running

There are many home therapies that you can do to reduce muscle pain and soreness after running.

Home Therapy to Reduce Muscle Pain & Soreness

Some of these home therapies for reducing muscle pain and soreness are icing, massaging, stretching and giving your body a complete rest.

Assuming you have not suffered a serious tear, the muscle soreness and pain from running is caused by accumulation of lactic acid. There is some evidence that deeping your lower body (from waist downwards) in cold water helps in flushing out the lactic acid.

Barefoot Running Injuries Stats

2010 will go down as the year when barefoot running became a craze. The running fraternity was bombarded with research papers telling us why going barefoot is the way to run.

Image courtesy of madetorun.com

The scholars told us barefoot running prevents hurtful running injuries! Really?

Now there is growing evidence barefoot running is causing injuries, from aching heels, ankles and top of the foot. Doctors are reporting seeing a rise in barefoot running injuries.

Steve Pribut, a Washington, DC podiatrist and one of America’s most respected running injury specialists, says he has experienced a recent influx of barefoot runners at his office as well. And, asked by email whether he could confirm a barefoot running injury trend in his clinical experience, Lewis Maharam, a.k.a “Running Doc,” replied with two words: “Oh, yeah!”

From Running Network Barefoot running epidemic.

I just have had the opportunity to meet up with 3 ‘barefoot runners’. Only one of them is still doing some drills barefoot; the other two were disillusioned because of the injuries. One with stress fractures from his Vibrams; and the other could not shake “Top of Foot Pain” – it was not until he went back to his running shoes would it go away, only to return again when he tried to transition.

It was the nature of the “Top of Foot Pain” in barefoot running that intrigued me, so I did some looking up and it is commonly reported by barefoot runners.

From Podiatry Arena Barefoot running.

Surgery For Runner’s Injuries

While majority of running injuries (runners knee, ankle sprain, shinsplints, Achilles tendinitis etc) are treatable by home therapy of rest, massage and pain killers some cases are severe and may require surgery treatment.

Running times have a series on running injuries and in this weeks podcast, Sport podiatrist Brian Fullem discusses advances in surgical techniques for runners that enable a faster return to running.

To listen to the podcast click RunningTimes-ModernFootSurgeryForRunners835.mp3

You may also download the podcast by right clicking on the link and click save.

Hip Stretching Exercises Demo : Hip Flexor Exercise

The benefit of hip stretching is that it makes your muscles more flexible allowing them to extend back far enough behind you before it comes forward again. This flexibility allows you to run faster and stronger. It also makes you less injury prone.

The following images show types of hip stretching exercises you can do at home

Image Source : Warm Up Exercises

How To Do The Hip Stretching Exercises

Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.