Running
The biomechanics of running are repetitive and simple. High forces are generated at several specific points of loading on the runner’s body. The same motion is repeated over and over again, Owing to the cyclical movement pattern and high volume of training, these forces are repeated thousands of times during a typical training session. This combination of high forces acting on the runner, large training volume and type of training places the runner at risk of numerous types of injury.
Background
Cross country running is a sport in which teams and individuals run a race on open-air courses on natural terrain such as dirt or grass. It is a natural-terrain version of long-distance track and road running. Running is one of the simplest sports, and cross country has been established since the nineteenth century originating from the Rugby School in England since 1838. The sport developed with steeplechasing on horse, with riders clearing out rural obstacles such as ditches, hedges, and fences. Eventually, by 1865, the standard steeplechase became an event over barriers on flat fields, developing into today’s modern version of running.
Common Injuries
Although most people may think of getting an injury as a specific moment or event, that is different in the case of running. The most common running injuries are overuse injuries, which develop over time due to a variety of issues. These issues can include increasing milage too quickly, improper form, improper footwear, and improper recovery time.
Medial Tibial Stress Syndrome/ Shin Splints
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Common Symptoms
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Pain along the shin bone, and inflammation of the muscles, tendons, and thin layer of tissue covering the shin bones. tenderness, soreness, pain along the inner side of the shinbone.
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Swelling in the lower leg.
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Shin splints don't usually cause discomfort or pain during walking or daily activities. The pain should go away once running is stopped.
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At first, the pain may subside when exercise stops. However, if left untreated and the same training persists, the pain can lead to a stress reaction or a stress fracture.
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Possible Treatments
There are many different ways to alleviate pain, however, the most important is stopping exercise to allow the injured muscles and bones to heal.
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Rest: stopping running for at least a couple days, and reducing workload for a few weeks.
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Pain Relievers: Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) can be helpful for alleviatiing temporary pain
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Ice: Ice your shins every 15 minutes, at least 3 times a day, for a few days. The cold can help reduce swelling and pain.
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Supportive Shoes: running shoes with a stiff heel and special arch support. Shoe inserts can also be helpful for those with flat feet.
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Prevention
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It is important to wear proper footwear.
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Start slowly and increase activity intensity and time gradually. The 10% rule is helpful: don't increase activity by over 10% per week to prevent injury and overexerting your body.
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Stretch properly and thoroughly before exercise.
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Use your pain as an indicator. Do not run through pain, and reduce activity levels upon feeling any level of pain.
Stress Fractures
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Common Symptoms
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Pain while running
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Over time, pain while walking and doing other daily activities.
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If the stress fracture is further advanced, pain may be felt while at rest as well.
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Pain is localized in one spot
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Treatment
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Stop running. Do not run at all costs
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At this point, it would be helpful to go to your doctor in which they will place a walking boot on you. Crutches are recommended.
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Anti-inflammatory medicine
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Ensure and maintain a proper diet with enough caloric intake, and sufficient calcium and vitamin D to maintain bone health.
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Prevention
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It is important to wear proper footwear.
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Start slowly and increase activity intensity and time gradually. The 10% rule is helpful: don't increase activity by over 10% per week to prevent injury and overexerting your body.
-
Stretch properly and thoroughly before exercise.
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Use your pain as an indicator. Do not run through pain, and reduce activity levels upon feeling any level of pain.