Major Factors Associated With Injuries To Runners
1. Training Methods - doing too much too soon causes more than 50 percent of running injuries.
2. Training Surfaces - hard surfaces and soft surfaces can cause different types of problems.
3. Inadequate Muscle Strength and Flexibility - it is important to have adequate levels of strength and
flexibility in the anterior and posterior muscle groups in the thigh and lower leg.
4. Shoe Design - purchase at least a moderately priced pair of shoes that are designed for running.
5. Biomechanics of Running - many people have less than ideal biomechanics - over-pronation,
supination, leg length discrepancies, knock knees, bow legs, etc.
Proper Treatment of Muscle Injuries
Initial Stages of Treatment
The first stage of the healing process is inflammation, which may last for 48-72 hours. During this time
period, ice treatment should be used and anti-inflammatory drugs may be beneficial.
With acute injuries, the key is to start icing as soon as possible. Ice the affected area for 10 to 20
minutes, 3 to 4 times per day for the first 48 to 72 hours, depending on the severity of the injury. Follow
the RICE formula. Not only does ice relieve pain, but it also slows blood flow, thereby reducing internal
bleeding and swelling. This in turn helps limit tissue damage and hastens the healing process.
Some studies have clearly demonstrated that early heat treatment leads to an increase in blood flow to
the injured area with a consequent increase in haemorrhage and an exaggerated acute inflammatory
response.
Studies have shown the superiority of ice over frozen gel packs and chemical ice in producing a decrease
in intramuscular temperature. There is an optimum deep intramuscular temperature for getting a
significant decrease in blood flow. Excessive cyrotherapy (icing) may be counterproductive due to cold
vasodilation, resulting in increased haemorrhage and inflammatory response. Consequently the duration
of cyrotherapy will vary directly with the depth of the injury - superficial injuries will require more brief
durations of cyrotherapy to produce a similar temperature decrease compared with deep injuries. Studies
have indicated that early application of cyrotherapy (within 24 hours) after an injury significantly reduces
the period of disability.
The acute inflammatory phase of the body's response to trauma is apparently of no benefit in acute
trauma and as a consequence, most early interventions are aimed at minimizing this aspect of the body's
response. The treatment of post traumatic inflammation is based on the principle that the body's reaction
to injury is excessive.
Anti-inflammatory drugs should not be necessary for any more than 3 days or a week at the very most.
NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) block the action of prostaglandins. Prostaglandins are
partly responsible for the elaboration of the acute inflammatory response to trauma, in particular by
causing vasodilatation, chemotaxis, and by increasing vascular permeability. Any anti-inflammatory
action lasting beyond 72 hours would theoretically be detrimental since the repair mechanism phase is
itself an inflammatory process.
Later Stages of Treatment
After swelling has subsided (at least 48 hours) try heating. You can use dry heat or wet heat - keep the
temperature between 98 and 105 degrees F. Apply the heat 10 to 30 minutes, 2 to 3 times per day. At
this point, heat can speed up healing, help relieve pain, relax muscles and reduce joint stiffness. You can
also use heat for 5 to 10 minutes before exercise to reduce stiffness.
After the pain and swelling has subsided, start gentle stretching and strengthening exercises. Slowly and
progressively increase exercise until back to normal. Stretching, strengthening and general movement of
the injured area is important in ensuring that the new collagen fibres are laid down in their proper
orientation during the healing and repair process.