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    Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running
    Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running
    Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running
    Ebook58 pages28 minutes

    Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running

    By Paul Rogers

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    About this ebook

    Running Injury Prevention and Rehabilitation!

    Running is widely recognized as one of the best exercises for losing weight and getting in shape. Once starting a running program, the benefits often come quickly and dramatically, encouraging runners to run more. Unfortunately, running is a high impact sport and if care is not exercised, injury can result. It is estimated that as many as 70% of runners will have some sort of injury within the year that will keep them from running.

    Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running

    This book is written for runners who are either in the process of rehabilitating or who are trying to take preventative measures from getting injured in the first place. Fortunately, injuries are not a guaranteed consequence from running. With the proper care and cross training, you should be able to run injury free for many years to come! The good news is, even if you do sustain a running injury, rehabilitation is possible and you should be able to be back on the roads in no time!

    LanguageEnglish
    PublisherPaul Rogers
    Release dateJun 26, 2015
    ISBN9781513061986
    Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running

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      Book preview

      Running Injuries Handbook - Paul Rogers

      Introduction

      Running is commonly recognized as one of the best ways to get in shape while at the same time being one of the cheapest forms of exercise available. No complicated rules, no expensive memberships or gear – all you need is a pair of running shoes, right?

      Everyone may have different motivations for running; losing weight, getting fit or taking part in local races. Whatever the motivation, the benefits come quickly and are addicting, and of course encourage more running!

      There is nothing more deflating to a runner than to be sidelined with an injury. For all of its positives, running is a high impact sport, and depending on your age and level of fitness that injury risk can vary greatly. It is estimated that as many as 70% of runners will have some sort of injury within the year that will keep them from running.

      The good news is the vast majority of running injuries are not only able to be recovered from, but prevented from happening in the first place. This book is broken into two sections. In section 1 we will discuss the most common types of running injuries, their causes and recommended treatments. In section 2 we will discuss stretching and strengthening routines that, when successfully implemented, should keep you on the roads and off the injured list!

      Section I – Common Running Injuries

      Chapter 1 – Frequent Causes of Injury

      Running is a high impact sport prone to injuries. There are many factors at play that determine a runner’s susceptibility to getting injured, including: age, biomechanical efficiency, weight and previous injury history. There are, however, four common causes that seem to precipitate injury in many runners.

      Too Much Too Soon

      Running is a sport which causes adaptations to occur in the body that enable runners to continue to improve. There are primary three areas of the body that adapt as a runner continues on a training program:

      Cardiovascular

      Musculature

      Skeletal

      Progressions and adaptions to these body systems progress in that order, with the cardiovascular system adapting the quickest and the skeletal system taking the longest to adapt. It is not uncommon for runners who are enthusiastic about their progress to train at a level their quickly adapting cardio system can accommodate but that their muscular or skeletal system is not yet prepared to handle. When this happens, injury is often the result.

      Speed Kills

      The rule of ‘Too much too soon’ does not simply apply to the amount of miles ran. Enthusiastic runners will often either run their routine running days too fast, or include several days’ worth of speedwork in a training week. Doing speedwork takes a special kind of toll on the muscular system, which requires a more deliberate level of recovery. Unfortunately, adding rest days is something that is seldom done by a runner on their quest to forward progress so the added speedwork often results in injury.

      Like most things, the

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