Runners’ injuries – why is it coming to them?
Running, like any sport, requires the preparation of a bone and muscle system to undertake physical exercise. If our bones, joints and muscles are not prepared for the loads associated with weight transfer, speed, length of the route and maintaining the correct posture – there is an injury. Not all of them are so serious that there is a necessity to resign from sport, but any disturbing symptoms in the form of pain or discomfort should be carefully observed and, if intensified, consulted with a doctor.

Muscle overload, Achilles tendon inflammation, plantar fascia pain or discomfort in the knees, tibia’s or hips are common problems for joggers and accurate diagnosis and understanding of the cause of runners’ injuries are necessary to develop passion.

Injuries and muscle pain – what causes them?
Muscle injuries usually have the form of overload, ischemia, contracture or inflammation. Muscle rupture or total rupture is rare. Leg muscle pain is acute and long-lasting, due to the good blood supply to the extremities. In runners, muscle pains concern:

• knee flexors – muscles: two-headed thighs, semi-buccal and semi-sinewy, which are responsible for the knee and hip joint function and stabilize the silhouette while running; the cause of the discomfort is poorly performed warm-up, i.e. poor stretching and warming before training or incorrect running technique (wrong step length or attitude); the thigh pain covers its posterior surface on which bruising can be seen; there is discomfort and strong muscle tension;
• adductors of the thigh – their overloads occur during sudden changes in the direction of the run, braking and judgments, they get stretched or torn; symptoms are: pain located on the inner surface of the thigh and appearing when loading the limb and reduction of muscle strength;
• flexors of the foot – as a result of overloading, especially in beginners or those who after a break return to training, there is increased tension and pain in the shin muscles on the inside of the lower leg; the pain is deeply felt; The development of ailments is favored by: bad running shoes, flat feet and running in the winter on wet, slippery ground, when we overly strain the muscles in fear of falling.

Hip pain and thigh pain after running
Pain in the hip joint and ailments in the thigh area may be caused by trochanter bursitis. As a result of the bursa pressing through the surrounding soft tissues, there is a diffuse, burning thigh pain on its upper and lateral surface. It can radiate to the front and inner parts of the thigh and groin. Ailments usually intensify during limb movement and they diminish at night.

A frequent injury to runners, manifested by thigh pain and knee pain, is the hip-tibial band syndrome. In novice runners or those who have uneven or crooked lower limbs or excessive pronation of the foot, there is a trauma to the band due to its friction on the lateral epicondyle of the femur. Inflammation causes pain and discomfort along its entire length, but it most affects the external surface of the knee joint.

What is the runner’s knee and Achilles tendon rupture?
Runner’s knee means ailments of the anterior part of the knee joint, or patellofemoral joint. The disease is associated with overload changes, strong patella insertion to the femur, cartilage damage and low production of synovium within the joint. Discomfort and pain in the knee appear suddenly, without cause, locate in the front and side of the knee patella, and intensify with activity in which the knee is excessively bent. In addition, you can hear crackling and feel the blockage inside the joint. Pain in the runner’s knee can last up to three months.

Strong discomfort in runners often also causes the Achilles tendon rupture. Trauma of its type is the result of training errors, which include: inaccurate and irregular stretching of calf muscles, sudden increase in distance and weakness of the foot muscles. The problem concerns especially people with deformed knees and flat feet and those who run on uneven terrain. The tendon is irritated, overloaded or ruptured and sudden, severe pain, swelling and calf swelling occur. A crack is often heard. It is difficult or even impossible to bend the foot down and stand on tiptoe.

Why do you experience foot pain after running?
Foot injuries are another problem that regular joggers often complain about. The most common cause of foot pain after running is:

• runner’s toe – arises as a result of excessive bending up of the metatarsophalangeal joint, its strong trauma, sudden increase in mileage or wearing of the wrong footwear; there is an overload, the formation of bone growths on the head of the first metatarsus, which rub painfully on the footwear and stiffening of the joint; there is swelling and redness, and running is difficult;
• plantar fasciitis – is an overload of the connective tissue that lines the foot from the heel spine to the base of the toes; thanks to it, the feet are elastic and can bear the weight of the body; dull ache in the heel area occurs in the morning and passes after stretching, but discomfort makes jogging difficult; this applies especially to persons with a low arch and degenerations of the heel spine; in extreme cases, the pain in the calves, thighs or buttocks is perceptible;
• Navel bone injury – the navicular bone is a small bone at the base of the toe, which functions as shock absorbers and reflects the feet from the ground; due to excessive loading of the front part of the foot, they become inflamed or broken, there is persistent, rapid pain on the medial side of the forefoot, redness and restriction of bending of the toe base.

How to avoid injuries while running? How to run?
It is not always possible to avoid injuries and injuries while running. Sometimes simply our organ of movement is not predisposed to perform a specific physical activity. Proper preparation for training can, however, significantly reduce the risk of their occurrence. To avoid unpleasant knee pain or muscle and tendon injury, it’s worth:

• stock up on good running shoes;
• extend thoroughly and systematically before, during and after running, which protects against injury and increases efficiency; emphasis should be placed on the muscles: calves, sciatic, quadriceps and hip and lumbar muscles, and Achilles tendon; in addition, extend the muscles of the back, shoulders and arms;
• Gradually and slowly increase the mileage, so that after each increase, our body can regenerate;
• properly eat and irrigate a lot;
• run on a soft terrain – it puts less pressure on joints and muscles;
• in case of injury and overload, take rest and allow regeneration of damaged tissues and joints.

Picture Credit: skeeze

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What are exercise resistance bands?
Rubber training tapes come in the form of ordinary, longer bands that allow you to practice different parts of muscles. This is a device commonly found in gyms and fitness clubs. Their advantages are above all versatility, low price and the fact that almost every training can be made more effective by forcing muscles to greater effort.

Training tapes are an excellent device for people who do not have time to visit the gym, but they want to maintain a good figure through home training. It is worth adding that, in addition to muscle strengthening, sports tapes will also improve your coordination.

Training tape and expander
Rubber training tapes are often confused with the expander. Meanwhile, this second device, apart from rubber elements, often includes additional springs, handles and cables. The expander is also much more expensive than a rubber band and dedicated to more experienced athletes.

How to choose the right tape?
The choice of exercise tape should depend primarily on your skills and strength. What matters here is the resistance that the tape puts – it depends on its thickness and length.

Remember that the wider and thicker the tape, the harder it gets – it means that it will require more strength from you. It is also worth remembering that one training tape is not enough if you want to practice many body parts – it’s worth getting 2-3 pieces with different resistance.

Pay attention to the material from which training tapes are made. All of them should be made of latex, which is very stretchy and resistant to cracking.

How to exercise with rubber tape?
The tape will help you in many exercises. You will do with it both stretching and strengthening exercises for the back as well as effective training of the legs and arms.

First of all, rubber tapes should be included in general training, diversifying them with popular exercises (example: put the tape on your feet during the so-called scissors exercise, to force your muscles to work harder). Training tapes will give you much faster results.
Exercises with resistance bands are especially recommended for swimmers. Perfectly strengthen the muscles of the back and shoulders. The advantage of rubber training is that you can exercise with it even at the pool.
Training rubber is a popular exercise device for pilates and yoga. Thanks to their versatility, they successfully replace weights, allowing effective exercise of the abdomen, buttocks and hands.

Exercises for back with rubber training
Rubber tape is also recommended in back muscles exercises as well as an addition to rehabilitation. Fitness elastics are also useful for people who lead a sedentary lifestyle and want to bring some relief to their spine. Exercises with the tape strengthen not only the muscles that surround it, but also the deep abdominal muscles, which play an important role in maintaining the correct posture.

Turn on the training tape as part of any stretching exercises on the spine. The simplest exercise with the tape you can do is to grab it from both sides and stretch it to the shoulder width, firmly pull the shoulder blades and extend the straightened arms in front of you. Hold in this position for 20 seconds and repeat the exercise 10 times. I guarantee that your spine will be grateful!

Picture Credit: Geert Pieterss

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The technique is based on persuading the emergence of diseases due to a violation of the correct location of bones, which disrupts the work of the nervous system.

Professionals-chiropractors are sure: the body is capable of self-healing under the influence of energy passing through the body. Condense, coaxiality, and non-centrality of the musculo-vertebral branches block the passage of nerve impulses to the corresponding recovery centers.

However, doctors consider this method of treatment to be tough and painful. Correction of problem vertebrae and joints is performed without anesthesia and anesthesia.

The Hiro system was invented by the American healer David Palmer. The American was the first to detect the ability of vertebral therapy while performing the technique of restoring the spinal vertebrae. Thus, the patient managed to successfully get rid of cardiac pathologies, deafness, vision problems.
Specialists-chiropractors work not only on the spine, but also on the spinous processes.

Indications:

• pain in the waist and cervical region, disc displacement, sprain;
• complaints of frequent migraines, dizziness;
• sciatica (inflammation of the sciatic nerve);
• sports injuries, respiratory diseases (pleurisy, bronchitis, asthma);
• allergic reactions, digestive disorders (indigestion, colitis and constipation);
• otitis, hypertension, impotence, dysmenorrhea, scoliosis, arthritis.

Also, the hi-tech allows you to cope with:

• kidney failure, pyelonephritis, difficulty urinating, urinary incontinence;
• prostatitis, bending of the uterus, menstrual failure, polycystosis;
• inguinal hernia, cellulitis;
• seborrhea, acne;
• osteochondrosis, consequences of accidents and operations.

Contraindications:

• oncology, thrombosis, hemorrhage, bleeding;
• tuberculosis, intoxication, convulsions, epilepsy;
• open or recent wounds, necrotic skin changes;
• mental insanity.

Diagnostics

First, the chiropractor conducts a survey on complaints, examines the vertebrae, assesses posture, studies the patient’s medical history.

Sometimes the patient is asked to lean forward, backward, to the side, raise arms or legs, hold his breath, often breathe. Such exercises help to check the functionality of the nervous system. Often an X-ray examination is required.

On the basis of the results obtained, a treatment and health course is selected, and the requirements for adjusting nutrition and lifestyle are announced.
Techniques for conducting

Healers-chiropractors are considered to be experts in alternative medicine. Depending on the chosen treatment option, the healer performs finger pressure, strokes, massage, and other touches at designated points and places.

The client can occupy a semi-sitting, sitting, reclining, reclining, vertical position.

Types of chiropractic:

1. Visceral – work with internal organs, ensure normal innervation and blood supply, in particular, removal of stagnant stools and mechanical jaundice, setting up the outflow of bile.

2. Structural – correction of displaced elements, elimination of deformation (compression), release of soft tissues from pressure, for example, improving mobility, preventing symptoms of hypoxia.

3. Diagnostic – helps to establish the diagnosis and to find out the cause of the ailment.

4. Therapeutic – eradicates the symptoms of the disease.

Complications

If the hiro specialist is not qualified enough, you can get:

• serious fractures;
• damage to nerves and blood vessels;
• paralysis.

Helpful advice

Carefully approach the choice of a chiropractor who will treat you. False chiropractors are not uncommon. Therefore, before visiting it is desirable to study the reviews of patients who have been treated with such a healer.

Image credit: jarmon_88

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