Injury & fitness

Running

Running is one of the easiest & healthiest exercise for all age groups. It is often the first choice of new fitness enthusiasts and the reason behind that are low start-up costs, efforts and time. Running is the exercise that burns more calories than other mainstream exercise. The regular running habit can help you to reduce the risk of heart diseases, diabetes, etc.

young fitness woman trail runner running on city road

Injury while running is very common, according to the researchers estimate that approx 80% runners are injured every year. The highest number of injured people is new runners who override with high pace.You should read the  Points to avoid from injury

Points to avoid from injury:

1.Planning:Make a proper plan to run and includes all essential points in the list such as warm up time, running speed, running duration, start& end time, shoes, etc.

2.Warm Up:  Before start, it is very important to warm up the body. A warm up of 5-10 minutes help to build a strong muscle & prevent body from any future injuries.

3.Select the Right Shoes: According to your foot size, select the best comfortable athletic footwear.

4.Training: is very important for any exercise, same you can get instruction to make your running process easy & com fortable. A good training coach may help you to meet your running goals & prevent from injury.

“If you want to change your body, exercise. If you want to change your life, become a runner.”

LET RUNNING BE YOUR LIFESTYLE

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Calf Strain – Treatment, Exercises & Rehabilitation

A calf strain is a tear of the muscle fibres of the muscles at the back of the lower leg and can range from mild to very severe.

Calf injuries usually occur as a result of a sudden pushing off movement or from excessive over-stretching of the calf muscles as demonstrated in jumping activities or during quick changes of direction.

Treatment includes, rest, ice and compression during the acute stage followed by a full rehabilitation program consisting of stretching and strengthening exercises.

Symptoms

Symptoms of a calf strain can vary significantly but usually involve a sudden sharp pain at the back of the lower leg. The calf muscle will often be tender to touch at the point of injury and swelling and bruising may appear within hours or days.

Depending on how bad the calf injury is, the athlete may be able to continue exercising although he/she will often have some discomfort / tightness during or after the session. When injuries are more severe the athlete can recall when the injury occurred and or they may be unable to walk due to severe pain.

A calf muscle tear is graded from 1 to 3, with grade 3 being the most severe. A grade 1 will not normally need professional treatment whereas grade 2 or 3 injuries, depending on their severity, may require more specialist treatment and rehabilitation advice from a sports injury professional.

 

 

 

Grade 1 symptoms

A Grade 1 calf strain is a minor tear with up to 25% of the muscle fibres affected. The athlete may feel either a twinge of pain in the back of the lower leg or a feeling of “tightness”. They may be able to carry on playing or competing without pain or with only mild discomfort in the calf. However, after exercises finishes there is likely to be “tightness” and/or aching in the calf muscles which can take up to 24 hours to develop.

Grade 2 symptoms

Symptoms of a Grade 2 strain will be more severe than a grade one, with up to 90% of the muscle fibres torn.  There will be a sharp pain at the back of the lower leg and usually significant pain on walking afterwards. There is likely to be swelling in the calf muscle with mild to moderate bruising, however this may take hours or days to be visible.  On strength testing the muscle, pain will be felt on resisted plantar flexion (pushing the toes and foot downwards towards the floor) against resistance.  Tightness and aching may be present in the calf muscle for a week or more before subsiding.

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Grade 3 symptoms

Grade 3 injuries involve 90-100% of the muscle fibres and are often referred to as “ruptures”.  The athlete will definitely be able to recall exactly when the injury occurred and this will be associated with severe immediate pain at the back of the lower leg.  In these situations, the athlete will be unable to continue/finish exercising and will often be unable to walk due to weakness and pain. This level of injury also presents with considerable bruising and swelling although this may take hours to be visible.  On strength testing, the athlete will be unable to even contract the calf muscle at all and in the case of a full rupture, a gap in the muscle can usually be felt.  This is due to a deformity where the muscle is torn and the top part of the muscle may bunch up towards the top of the calf which is clearly visible.

 

Self Help Treatment

Applying P.R.I.C.E. (Protection Rest, Ice, Compression, Elevation) is essential. Apply a cold therapy and compression wrap as soon as possible to help stop any internal bleeding. Cold therapy can be applied for 10 to 15 minutes every hour initially reducing frequency as pain and swelling goes down. Do not apply ice directly to the skin as it can cause ice burns. Read more about P.R.I.C.E.

It is advised to use a compression bandage, calf support or sleeve.  A compression bandage can be applied immediately to help stop swelling but it should only be applied for 10 minutes at a time as restricting blood flow completely to the tissues could cause more damage, whereas the calf supports can be applied for longer.

We also advise wearing a heel pad to raise the heel and shorten the calf muscle hence taking some of the strain off the muscle. It is a good idea to put heel pads in both shoes because otherwise one leg will become longer than the other due to the raised heel thereby creating an imbalance and possibly leading to other associated injuries / pain (e.g. in the back).

For more comprehensive treatment and to minimize the risk of re-injury, we advise seeing a professional therapist (such as physiotherapist, sports therapist, osteopath or chiropractor) who can also devise a full calf strain rehabilitation program including stretching and strengthening exercises.

 

Top 15 Healthy Running Tips For Everyone

Ready to run:
If you decide that you choose to begin running each day, you ought to be at a respectably high volume as of now, and willing to run short, simple runs one to two days for each week to help with recuperation.

Don’t race too often:
Do you know that? Taking part in a race is considerably more requesting than a preparation run. Amid a race the adrenaline begins to stream and your aggressive senses kick in, so you’ll utilize significantly more mental and physical vitality than expected.

Run on daily bases:
A day by day run enhances your body’s capacity to smolder fat, alongside your biomechanics. It likewise instructs your brain to impact through any test, regardless of whether it’s physical or mental.

Keep calm & be positive:
Complete runs feeling solid and upbeat, not exhausted. It’ll hold you returning for progressively and help you diminish harm hazard.

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Be a communal runner:
Running can be such a singular interest, however there is a genuine advantage in making an association with others—and no preferred approach to do that over by running together. Sites like meetup.com can help you discover neighborhood bunches. Then again you can simply make an appearance at your nearby running store and inquire.

Select best outfit:
Continuously dress to run like it’s 10 to 15 degrees hotter than it is. When you get out there and go ahead, you’ll warm up and be happy you didn’t put on such a large number of layers.

Neglect the speedsters:
Contrast yourself and yourself. There will dependably be somebody quicker and leaner and who looks more like a runner than you do. Concentrate on the improvements you need to make for yourself.

Right posture:
Poor posture is one of the greatest reasons for back torment in runners. You’re running stance ought to be tall and straight with a slight forward incline. Shoulders ought to be back and elbows ought to be bowed at 90 degrees. Your back and shoulders ought to never be adjusted, and your center muscles ought to be locked in—fundamentally, tune in to your mom and quit slumping.

Flawless training:
With a specific end goal to get more grounded, your body needs time to rebuild your bones. Blend simple days with intense, and elude from pushing when your body needs a break.

Putt off celebrating:
Avoid party time in the day or two preceding a race or enormous instructional meeting. Liquor essentially weakens rest quality and hydration levels, and additionally recuperation.

Down a cup of coffee:
For prepared runners, having caffeine before running has been appeared to make workouts appear to be less demanding—and help the body blaze calories all the more effectively. Go for around 3 milligrams of caffeine for every kilogram of body weight: For a 150-pound lady, that is about the sum in a 16-ounce coffee

Plan & record:
Record your workouts, then shading code how they affected you: yellow for astounding, orange for just OK and red for aggregate poo. It’s a visual method for perceiving how your body reacts and will help you get designs.

Share your running objective:
Tell individuals your objective. Post it on Facebook, Instagram and Twitter so that your friends and loved ones know about your running goal & motivation.

Make social connection:
Running can be such a single interest, however there is a genuine advantage to making an association with others—and no preferred approach to do that over by running together. There are many websites which can help you discover neighborhood bunches.

Make a playlist:
Music is important to refresh mind and soul. You should have to create a playlist for your running time that inspire you to run.

Abdominal pain in runners

Abdominal pain in runners is a very frequent problem. The two most common areas involved are,

  • the abdominal wall muscles (“stitch”) and
  • the gastrointestinal system.

In the former, cramps occur as a result of very vigorous breathing and are thought to be related to decreased oxygen supply to these muscles. Usually, slowing down and grabbing or massaging the affected muscle will alleviate the pain. Triathletes have the added burden of having to exercise in 3 different body positions. The change from one sport to another can put sudden demands on a muscle group that may not have been as extensively used in the preceding sport.

Gastrointestinal (GI) complaints take a variety of forms — eructation (belching), flatulence, nausea, vomiting, diarrhea, bloating, intestinal cramps, and stomachache. Running causes more GI complaints than swimming and cycling. In some studies on marathon runners and triathletes, up to 40 – 50% experienced some form of GI complaint.. While not everything is understood about why this happens several concepts have emerged from the literature. Dehydration contributes significantly to GI disturbances, especially when >4% of body weight has been lost (see fluid balance test), and the pre-race diet is very important.

 

 

A few points about dehydration. The maximum rate of gastric emptying, and thus absorption, during exercise is approximately 800 ml per hour. The maximum sweat rate can average close to 2 liters per hour. Thus even if you hydrate as much as possible during a race you still can’t match losses. Hyperhydration (drinking 400 – 600 ml of cold water 10 – 20 minutes before exercise) can help delay dehydration. Cold liquids are emptied from the stomach at a faster rate than fluids at body temperature. The greater the volume in the stomach the faster the rate of emptying — up to a point. This is reason behind the recommendation to drink every 10 – 15 minutes. But one should avoid having too much volume in the stomach since this gives the uncomfortable sensation of a “full stomach”. Another important point is that gastric emptying is delayed by simple sugars — a 10% glucose solution can decrease the rate by 50%. The delay appears to be due to osmolality. Since most sports drinks contain less than 10%, osmalility is not a big concern. Linking the glucose molecules into larger chains decreases the osmolality may improve gastric emptying. This is the reason so many sports drinks have maltodextrins and other long chain polymerized carbohydrates. Studies have demonstrated that many of these commercial products have nearly equal hydrating properties to water. Also, drinks containing less than 10% glucose (or other simple sugars) are very well absorbed — being nearly equal to water.

 

Plantar Fasciitis: This is caused due to excess pounding on the road or strapping on unsupportive footwear and leads to extreme stiffness or a stabbing pain in the arch of the foot. To get relief from this wear shoes with extra cushion and take a rest.