Common Running Injuries (3/3) By Dr. Steven Bartz

(1/3), (2/3), (3/3).

Shin Splints Shin splints are commonly caused by muscle imbalances, pronation, insufficient shock absorption (worn out shoes) and toe running. Anterior shin splints are often caused by a muscle called the Tibialis Anterior. Fibers from the Tibialis Anterior tear away from the periosteal (outer surface of the bone) attachment surface. As these fibers heal, they often become fibrotic, making it difficult for the muscle to lengthen normally.

This makes the probability of future shin splints likely. The same holds true for posterior shin splints where the Tibialis Posterior is often involved.

Running Tips:

Warm up Cool down - Always warm up and cool down. Start out walking or very slow running; give your core a chance to warm up. This will help prevent injuries.

After the run remember to cool down this will also help prevent numerous injuries. Extreme Pain No Gain - Never try to run through extreme pain. If your body is giving you a signal to stop because of an injury listen to it. Train As You Race - Your training should mimic your race. You can only expect to do as well on your race as you did during your training. The closer the training conditions are compared to the race course the better off you'll be. No Last Minute Dietary Changes - On race day never, I mean never eat or drink anything new.

The 10% Rule - Increase your weekly mileage by no more than 10 percent per week, any more than this and you set your self up for injuries.

Big Meals and Running Don't Mix - Do not run after you eat, it's best to wait 2 hours. Recovery Takes Time - For every mile you race, allow yourself one day post race before returning to hard training. On the other hand don't stop all activity, keep moving but don't over do it. Keep Talking - You should be able to talk to the person beside you when you are running. If you can't you are pushing too hard. (Of course this harps on the point I made in the last article.)

Carbo Loading Works - It is a good idea to increase your carbohydrates a few days before a race. This is especially true for long distance races.

Protect Yourself - Always run facing traffic, never run in unlit areas. Restore your Fuel - Take a combination of protein, simple carbohydrates and electrolytes within 30 - 60 minutes after your runs, the best way to do this is a shake. You will see a big difference in your recovery times. Cross Train - Cross training will prevent injuries, increase performance and give your muscles a rest while still keeping you active. Old Running Shoes are Dead Shoes - Running shoes have a life expectancy of about 400 to 500 miles, after that you are setting your self up for injuries.

It's OK To Take a Day Off - At any age you need one day off for every hard day of training. Increasing your VO2 Max - An effective pace for VO2 max is about 20 seconds faster per mile than your 5-K pace.

Also, re-read my last article regarding the Supra-Anaerobic training method. This will also increase your VO2 Max. Efficiency Counts - The more effective you're running biomechanics the less energy you will expend. Concentrate on your running form: Stay upright with your head, shoulders and hips are lined up over the feet. Your chest should be forward and up. Try not to land too heavy on the heels or too far on the toes. Your arm action will vary from athlete to athlete, but they should swing naturally from the shoulders, relax. Do not allow your arms to cross the midline of your body. In stead of lengthening your stride develop a faster turnover, stride length will come.

Develop a Strong Core - The core of your body is where you derive your power; having a strong core will greatly improve your running. Training long hours does not guarantee that you have strong core stability.

In fact, spending too much time working within one plane of motion often creates core imbalances. Add these imbalances to stresses caused by poor posture during running, and you have an equation for the development of a weak core. Try adding a free weight routine which incorporates unilateral lifts to your program. If you need specific help on this I can recommend referrals to some very qualified personal trainers.

Remember To Stretch - Our bodies are designed to work in balance- every time a group of muscles contracts to perform an action, an opposing group of muscles (antagonist) must relax and lengthen.

These muscles can only contract as forcefully as their antagonist can relax. For example, the quadriceps muscle can contract more quickly if the hamstring muscle group is able to easily lengthen and relax. Without the lengthening of the antagonist, we lose our power, balance, and endurance; we become susceptible to injury, and waste our energy.

Comments System Prototype Version 1.0 by Mo

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