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acceleratedfitness: THE MOST COMMON RUNNING INJURIES AND HOW TO...

Sat, 27 Apr 2013 14:27:45 -0400

THE MOST COMMON RUNNING INJURIES AND HOW TO AVOID THEM

RUNNING RAGGED — THE NEED-TO-KNOW

Runner’s knee. Experiencing a tender pain around or behind the patella (or kneecap) is a sure sign of patellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is so common among runners it was named after them.)
Find relief: The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the patella, so stick to flat or uphill terrain,and opt for softer running surfaces when or wherever possible. To treat the pain, some experts suggest knee taping and/or braces, anti-inflammatory medications, and cutting back on the mileage [1].

Achilles tendinitis. The swelling of the Achilles, the tissues that connect the heel to lower-leg muscles, can be the result of many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having anaturally flat foot [2].
Prevent the pain: To help sidestep this pesky pain, make sure to always stretch the calf muscles post-workout, and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on the path to recovery.

Plantar fasciitis. This tricky-to-pronounce pain is due to the inflammation, irritation, or tearing of the plantar fascia — tissue on the bottom of the foot [3]. Just some of the causes include excess pounding on the roads or strapping on unsupportive footwear (read: flip-flops) to go the distance The result: extreme stiffness, or a stabbing pain in the arch of the foot (sounds like fun right?).
Soothe the sole: Wearing shoes with extra cushion, stretching and rolling a tennis ball over the heel, and getting ample rest can help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases getting a steroid shot into the heel (ouch!) to speed up recovery and keep on keepin’ on.

Shin splints. If you’re a runner who’s never experienced that aching, stabbing sensation in the shin, please tell us your secret! Among the most nagging of injuries, shin splints occur when the muscles and tendons covering the shinbone become inflamed.

Stop the stabbing: Try icing the shins for 15-20 minutes and keeping them elevated at night to reduce swelling. Prevention is a liiiittle trickier, but some researchers find shock-absorbing insoles that support the arch may help [4]. Also make sure those sneaks are the right fit for the foot, and stick to running on softer grounds whenever possible. Avoid hills, too, which put extra force on the shin’s tibialis muscle.

Iliotibial band syndrome. Distance runners take note: This injury is not your friend.ITBS triggers pain on the outside of the knee, due to the inflammation of the Iliotibial band, a thick tendon that stretches from the pelvic pone down the tibia (the bone that runs down the thigh). Common culprits include increased mileage (half-marathon training, anyone?), downhill running, or weak hips [5].

Ease the ache: Give those muscles some love. Specific stretches, along with foam rolling, may decrease inflammation and help reduce pain.

Stress fracture. Non-contact sports can have some bone breaks, too. Stress fractures are tiny cracks in the bone caused by repeatedly pounding greater amounts of force than the leg bones can bear.
Find time to chill: Taking some time off is a must and usually involves some crutches with a side of physical therapy. And in some cases, an x-ray may reveal it’s time to go under the knife (yikes!). To avoid the sidelines, make cross-training your BFF to avoid overuse, wear proper shoes, and get enough calcium to keep bones strong.

Patellar tendinitis. It’s often referred to as “jumper’s knee,” but this is one injury that’s just as common among distance runners [6]. Patellar tendinitis strikes when overuse (sensing a pattern here?) leads to tiny tears in the patellar tendon (the tendon that connects the kneecap to the shinbone). Overpronation, over-training, and too many hill repeats are likely causes.
Tenderize it: To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads (at the gym or at home!), and ice the knee at the onset of pain. Doctors also recommend physical therapy to help soothe and strengthen the tendon.

Ankle sprain. A sprain occurs when the ankle rolls in or outward, stretching the ligament (and causing some serious pain). Curbs, potholes, tree branches (or just an unfortunate landing) can be just a few of the unfortunate culprits.
Straighten Out: Recovery may be a little shaky at first, but many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle [7]. Stick to some solid rest after the sprain occurs; how long depends on the sprain’s severity, so see a doc for a more specific game plan. They might also recommend an ankle brace or air cast, and taping it up when you’re ready to get back out there to prevent re-twisting.

Pulled muscles. When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle. (The calf and hamstring are common muscle pulls among runners! [8]). Overuse, inflexibility, and forgetting to warm-up are a few possible causes.
Prevent the pull: A proper warm-up, cool-down, and dynamic stretching pre-workout is the best way to avoid a pesky pull. While the pain persists, lay off (up to five days!), and stick to gentle stretching and icing the muscle.

Blisters. More annoying than a younger brother, blisters can pop up when we least expect it. As the heel rubs against the shoe, the top layer of skin can tear, leaving a bubble between the layers of skin.
Stop it or pop it: The best way to beat ‘em is prevention: Make sure the shoe (literally) fits, and wear a good pair of synthetic socks [9]. If a blister still appears, cover it up with special Band-Aids, moleskins, or gels.

Chafing. For most, there’s no escaping it. When skin rubs against skin (we’re looking at you, thighs), the skin can become angry and irritated.
Stop the sting: Avoid those short-shorts and throw on a pair of longer running shorts or capris to avoid that skin-on-skin action. When in doubt, there are also products like body-glide to keep things moving.

Side stitch. Ever get that awful pain on the side of the stomach? Formally called exercise-related transient abdominal pain (ETAP), side stitches can reallycreep up — affecting nearly 70 percent of runners. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posture could be to blame.
Nix the stitch: Remember tostand up straight to help prevent a stitch. If it strikes, try bending forward and tightening the core, or breathing with pursed lips to help ease pain [10] [11].

JUST BEAT IT — YOUR ACTION PLAN

Still hell-bent on racking up the miles? (Yeah, most runners are.) Remember there’s a fine line between pushing through and pushing your luck — and only you (and your doctor) will know what’s best when the running gets rough. To minimize the aches and pains, though, consider these general tips to help stay on the safe side:

Stick to the 10 percent rule. Don’t increase mileage by more than 10 percent each week. Upping those miles unexpectedly is a major reason overuse injuries occur!

Warm up and cool down. Heading for an intense run? Remember to warm up and cool down to ease the body in and out of a workout. This will help keep injuries at bay [12].

Fix your form. Smooth and efficient is the key. Not only will poor form hinder performance, it could lead to unnecessary pain. So make sure to use correct running technique to prevent injuries, especially shin splints and back aches. Imbalances in the body can also lead to problems down the road, and it never hurts to visit a skilled physical therapist who can help identify and address any biomechanical issues.

Replace the sneaks. Keep track of how many miles those shoes have logged, and replace them every 600 miles — if not sooner!It’s also worth swinging by a specialty running shoe store, where they can help you figure out which shoe is the perfect fit.

Keep it even. Avoid running on uneven surfaces that put unnecessary stress on ligaments. And while off-roading is a fun change of pace, rough terrain may make it easier to twist an ankle — so be extra careful on the trails.

Strength train. Don’t disregard those dumbbells, even if running’s your main gig. Lifting can increase structuralfitness — which helps bones, ligaments, tendons, and muscles endure all that pounding. Pay special attention tostrengthening hips, too, since weak hips are linked to higher rates of injury [13].

Know your limit. Shocker: Overtraining can cause overuse injuries. Make sure to take at least one day off per week, and mix up those fartleks and hill-repeatswith some easier recovery runs. Don’t forget to pencil in regular rest days, too. You (and your body) deserve it!

Disclaimer: Remember that none of this information should substitute professional medical advice. Definitelycheck with a doctor or physical therapist first once those aches and pains arise!

This article was read and approved by Greatist Experts Mike Reinold and Terra Castro.

What’s been your worst running injury?

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Tue, 26 Mar 2013 19:24:33 -0400

piecesinprogress: The Glycemic Index: Explained! This post was...

Tue, 26 Mar 2013 19:22:43 -0400

piecesinprogress:

The Glycemic Index: Explained!

This post was a long time in the making and is extremely important for weight loss. Your blood sugar levels directly correlate to fat storage, hunger, energy levels and hormone balance, all things that are essential to being healthy! The Glycemic Index is especially important for anyone with PCOS, Diabetes or who struggles with insulin levels.

Most of my research was done here, here and here if you want to learn more details! It is important to realize the the glycemic index is an amazing tool to stabilizing blood sugar and making your diet more effective but it is also in the early stages and there is a lot more research to be done.

For more tips, tricks and nutrition info go here! :)

myhealthadventure: Do you guys like working out with friends,...

Tue, 26 Mar 2013 19:19:30 -0400

myhealthadventure:

Do you guys like working out with friends, or do you guys exercise solo? I want to get to know my followers! Message me anytime and tell me more about yourselves! By the way, if you want to kik me: matildanys

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Tue, 26 Mar 2013 19:19:26 -0400

sweatsalty: I was recently asked this question, so here are my...

Tue, 26 Mar 2013 19:19:10 -0400

sweatsalty:

I was recently asked this question, so here are my tips:

First and foremost I think the most important thing is to learn to grocery shop. This may seem silly, but it’s very important. I have a lot of grocery lists tagged here. I generally shop the outside rim of the store (produce, dairy, frozen, meats) and stay away from the processed dry and sugary foods.

Learning to properly shop for yourself sets the stage for meal prep (the second most important thing!). Meal prep is really important for a busy schedule: if I don’t have meals prepared, I’ll end up buying bad food.

Finding recipes and discovering new foods is also an absolute must! There’s some great recipes here.

Examples of meal prep:

You can cook steel cut oats on Sunday and eat it safely for breakfast for the next 1.5 weeks. Read this about breakfast!

You can prep sandwiches or salads or pastas the night before to bring to class.

You can cut up apples (squeeze w a little lemon juice so they don’t turn brown) the night before for snacks, too.

Prepare small bags of almonds and dark chocolate chips ready to throw in your purse.

It totally depends what you like to eat, but for me, my very quick go-to meal is a bowl of pasta. When I cook pasta, it ends up being 40% pasta, 50% veggies and 10% sauce. Cook the pasta, add in frozen veggies (usually petite peas, or spinach, or zucchini), add some sauce (sometimes tomato-based or just EVOO). Then season with kosher salt and pepper. This reheats really well if you invest in some good tupperware (I like this).

I hope this helps! Let me know if you have any questions.

fitness-central: these are killerrrrr

Tue, 26 Mar 2013 19:17:44 -0400

fitness-central:

these are killerrrrr

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Tue, 26 Mar 2013 19:16:55 -0400

healthyfrenchyhealthy: I can’t believe this is real, but it is....

Tue, 26 Mar 2013 19:16:37 -0400

healthyfrenchyhealthy:

I can’t believe this is real, but it is. I want to show this because I’m so proud of myself and because i want to motivate other people in their journey: IT IS POSSIBLE. :)

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Mon, 25 Mar 2013 17:22:17 -0400

habitofvictory: I need to go to Gold’s Gym one day.

Mon, 25 Mar 2013 17:14:09 -0400

habitofvictory:

I need to go to Gold’s Gym one day.

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Mon, 25 Mar 2013 17:13:15 -0400

buffyshot: Squatter’s right

Mon, 25 Mar 2013 17:12:07 -0400

buffyshot:

Squatter’s right

eatcleanmakechanges: those abs.

Mon, 25 Mar 2013 17:11:47 -0400

eatcleanmakechanges:

those abs.