If you're taking part in any sort of long distanced running event it's important to both ensure that you are fully prepared, and that you take proper precautions prior to the race and on race day. Runners often suffer from a variety of impact relating injuries because they train for long periods of time on unforgiving surfaces such as concrete. This guide will highlight some of the more common injuries that can occur, and offer practical advice to prevent them ensuring you can continue to compete and lead a healthy and safe training program.
Shin Splints
Shin splits often present themselves as sharp or aching pains on the front of the leg around the shin area. It can be a very painful experience and one which can prevent many runners from being able to take part in long distanced events. If you experience this whilst running it's best to stop immediately and try to ice the leg. This will reduce inflammation that can cause further irritation. Investing in some leg bindings or compression socks is a good way to continue training whilst minimising the stress that's being put on the shins. Using the socks will hold the tendons in place and help them to heal whilst you run. You could also try low impact cardio activities such as the aerobike or rower until the pain subsides, which could be a number of weeks depending on the severity of the issue.
Runners Knee
Runners knee usually affects the region just underneath the patella, or knee cap. It can feel like a sharp stabbing pain when squatting or landing on your feet. Using an ice pack to reduce swelling works well, as does switching to a low impact cardio activity. Swimming is particularly good, as the water cushions the joint whilst building the muscles in the thigh. You could also try running on a dedicated level running track which is softer than running on concrete, and make sure your running trainers are well cushioned.
IT Band
The IT band runs up the outside of the leg and across the outside of the knee. When running on a road with a gentle gradient at the side, such as on a country lane, the knee has to work overtime to balance the leg. This results in inflammation which can lead to patella pain. Once again, icing the outside of the knee will reduce inflammation, and foam rolling the leg all over can reduce tight muscles and tension that can often pull the knee out of place.
