 |
| Run without putting your health at risk. How can you avoid getting injured? |
When running, the whole body is put into action: more than two hundred muscles, the bones and joints of both extremities, and the vertebral and cervical spine come into play. The correct coordination between all of them and the control of the posture is key, not only to increase speed and resistance but also to avoid injuries and possible falls, which can also be caused by intense and frequent practice of this sport.
Acute or overload injuries
Running injuries fall into two categories:
· Acute injuries: they are caused by a specific incident -contusion, fall, or trip- and, although the intensity of the pain may be high, they are treated immediately and do not tend to recur.
· Overload injuries: it is not easy to determine their origin, because it is related to muscle or joint overload or overtraining. At first, the intensity of the pain is low and the symptoms are few, but they tend to recur and become chronic. Your treatment, which usually takes longer, will depend on the cause that caused the injury.
Posture, weight, footwear... the causes are numerous
Various causes can cause an injury. For example:
· Being overweight: Excess weight significantly increases the stress on the joints.
· Wrong Posture: Leaning too much when running and placing your head too far forward or back increases the risk of injury, as does overpronation (tend to land on the inside of your foot) or supination (leaning more on the outside of your foot).
· Inadequate training: race rhythms that are too fast, an excessively sudden increase in speed or distance, or not taking enough breaks are also risk factors.
· The type of stride: the longer and higher it is, the greater impact the body must bear. The type of surface on which you run also influences.
· Poorly performed stretches: some experts recommend not doing them to warm up or immediately after running, especially if there are previous injuries.
· Previous injuries: when we go running or training, we must take into account any previous injury or condition, to minimize the risk of it aggravating or causing new ones.
· Inadequate material: choosing shoes that do not adapt to our way of walking or anatomy, as well as changing from a used shoe to a new one, can lead to an injury or worsen weak points.
Fasciitis, tendonitis, and sprain are the most common injuries
Some of the most common running injuries are:
· Plantar fasciitis: it is the inflammation of the plantar fascia -a band of fibrous tissue that extends from the calcaneus to the metatarsal area and is located just before the beginning of the fingers-, which causes sharp pain in the internal zone of the foot. foot. This injury is often caused by the way you step, by using inappropriate footwear, by running without the proper transition at speeds that are too high or from smooth to rough terrain, and by traveling too long distances without adequate preparation.
· Achilles tendonitis: it is the inflammation of the Achilles tendon, which manifests itself with pain in the upper part of the heel bone (calcaneus) or a slight stiffness that occurs in the morning. It can be caused both by the loss of flexibility of the tendon due to age, as well as by overload, errors in the running technique and/or in the training plan, foot pronation, the use of inappropriate footwear, or being overweight.
· Ankle sprain: The most common is an inversion sprain, which occurs when the foot is turned too far inwards, usually due to unevenness in the terrain or improper footwear. It produces a sharp pain on the outside of the ankle.
· Patellar tendinitis: it is the inflammation of the patellar tendon, which joins the patella to the tibia. It manifests with pain in the front of the knee and stiffness. It is usually caused by overloading the area and microtrauma caused by repetitive high-impact movements, typical of jumping or running on hard surfaces.
· Tibial periostitis: it is the acute or chronic inflammation of the periosteum, a membrane that covers the tibia to protect it. It usually produces intense pain in this area when physical activity begins, which can disappear after warming up and reappear if you continue running. It can even persist after finishing. This injury can be caused by too abrupt changes in the intensity of training, inadequate foot support, or lack of stretching, among other causes.
· Hamstring Strain or Tear: This is the elongation (stretching), tearing, or tearing of the muscles in the back of the thigh, manifesting with pain and swelling in this area of the leg. It can be caused by, among other factors, insufficient warm-up, wrong running technique, or a sudden change in speed.
· Low back pain: It usually presents as pain in the lower back or buttocks, which can appear suddenly or intermittently. Various causes can cause it: running with a hunched back, the use of shoes that do not cushion enough, increases in the training load without the proper progression, being overweight or weak in the abdominal muscles, etc.
Stopping the activity, the first measure before an injury
If during sports practice, you notice any of the symptoms typical of these injuries, you must stop the activity and consult a doctor. It is best to follow the following steps:
· In the event of minor injuries (cramps or blisters): an emergency cure can be attempted to continue running, washing the area with clean water and soap, applying antiseptic measures, and containing possible bleeding, if it exists.
· In the event of moderate or severe injuries (muscle tears, sprains, dislocations, or more serious trauma): stop the activity, apply cold to the affected area and, if appropriate, immobilize the area or keep it elevated. Subsequently, you must go to the medical services in search of treatment.
· In the event of a fracture: the area must be immobilized as best as possible using a sling or splint and the patient must be transferred to a hospital.
· In the event of an injury that affects the head or neck (craniocerebral trauma): the neck must be immobilized, assess whether the runner is conscious, and urgently transfer to a hospital.
0 Comments