On Sunday over 55,000 will take to the streets of the north as they embark on the Great North Run. With months of training under their belt and no doubt a few running injuries along the way the adrenaline will be pumping as they take on the 13 mile course across some of the most iconic landmarks in the area.
The first Great North Run started in 1981 with just 12,000 runners, increasing massively to having over 100,000 applications in 2012, of which only 55,000 were selected to run. The race begins in Newcastle moving across the Tyne Bridge before moving to Gateshead and finishing in South Shields. The record for the course was set in 2011 in a time of 59 minutes and 27 seconds.
The rest of us can but dream of achieving such a time with many of us just hoping to finish the race. Training is everything for such a long distance, by conditioning the body and building the right muscles so that you can manage the distance and stay free from running injuries.
In undertaking such a challenge running injuries can be at the forefront of all participants minds, knowing that the slightest strain or sprain can end months of training and preparation and put you out of the race. Whilst injuries are sometimes unavoidable there a few things you can do to help prevent them.
How to avoid running injuries?
Warming up and cooling down is an essential part of any exercise routine. Warming up ensures that your muscles are ready for action through stretching and help to avoid spasms and running injuries as a result of doing too much before your muscles are ready. Cooling down after exercise also allows you muscles to come to rest gradually, as suddenly stopping can result in a build-up of lactic acid and stiffness of the muscle. If you are running a half marathon then the chances are you will be quite sore and stiff in the morning, which is why cooling down can help.
You should also know your limits when exercising, regardless of whether it is running, playing football or even walking. If you overdo something then you are much more susceptible to injury, with running injuries no different in being able to manage your training. If you decide to go out and run a marathon with no training then you are much more likely to incur running injuries than if you were fully prepared. When you look at training guides they will always tell you to vary your training from distance to speed interval training so that your muscles are fully conditioned.
Different types of running injuries
There are a number of common running injuries which you can expect to see. As running is high impact on the lower body it can cause specific problems affecting the foot, ankle joint, shin and knee joints. Muscles in the lower body such as the calf and hamstring are also susceptible to injury through strains and tears.
Shin Splints
One of the more common forms of running injuries is that of shin splints. This is a general term used to describe pain within the shin, or front of the leg, as a result of exercise. The pain incurred from shin splints can be felt both during and after exercise and can limit movement and performance. It is most common in sports requiring bursts of speed and sudden stopping and can be seen in a range of sports including football, tennis and of course running.
If you believe you are suffering from shin splints then it is wise to stop training immediately and rest. If you fail to do so then the pain can become considerably worse around the shin bone area and effectively force you to stop. Whilst you can still exercise during recovery from shin splints it is advised that you refrain from impact activities such as running and opt for other sports such as swimming or cycling which impact less on the shin bone.
Shin splints are largely self-limiting in that it will get better over time through rest, ice to manage any pain and inflammation and perhaps even a shin splints band. The shin splints band fits around the shin to apply compression to the affected area, helping to manage pain and reduce inflammation. The sports brace is also designed to aid performance, allowing patients to continue exercise for longer without their injury getting in the way.
Ankle Injuries
The majority of running injuries are as a result of overuse, though other injuries involving the ankle joints can be as a result of slipping or tripping when out on the road. A sprained ankle can be very frustrating in that it can hinder your movement both from an exercise and every day perspective. Inflammation to the ankle joint can be very painful and stop you from training, though as with most running injuries it should get better over time. An ankle injury should be managed with rest and ice to manage the inflammation. If the injury does not get better after a few days then you should consult with a clinician.
What are sports braces?
Sports braces technology has also improved in recent years with braces available for a range of specific conditions, both muscle and joint related. As discussed, shin splints bands are designed to manage shin splints, whereas compression shorts are designed to manage groin and hamstring strains. A clinician will be able to advise which sports brace is right for you and whether it should be used post injury or can be worn thereafter to help prevent further injury in the future.
The most important thing to remember when exercising and staying clear of common running injuries is to know your limits and if you incur an injury stop immediately and rest. In the build-up to the Great North Run the last thing you want is make an injury worse so be sensible. If you are ever in doubt about specific running injuries such as shin splints or patella tendonitis then you should consult a clinician who will be able to offer a professional diagnosis and appropriate types of treatment.
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