As a fitness instructor of over 30 years, a keen runner since my teens and these days, a golfer, it seems that most athletes or weekend warriors are nursing
Mostly, they are not serious, just a niggle. Most fitness and sports enthusiasts are reluctant to take time out to allow their body to heal.
This will almost certainly affect performance and in the long run lay the foundation for something more serious.
Common Injuries:
1. Patellofemoral Pain Syndrome: More commonly known as Runners Knee, this injury accounts for around 40 per cent of all injuries. The cartilage under the patella (knee cap) can become irritated.
2. Shinsplints: These were the most common injuries in aerobics classes in the early days. A hot pain down the front of the shin caused by small tears in the muscles around the tibia.
3. Plantar Fasciitis: When you consider your feet absorb many times your body weight, it’s hardly surprising that this is common. It feels like a pain in the bottom of your heel or a dull, bruise-like ache along the arch of the foot from small tears or inflammation of the tendons and ligaments running from your toes to your heels.
4. Achilles Tendonitis: The two main calf muscles are connected by the Achilles tendon at the back of the heel and if strained, the tendon will tighten, causing pain down the back of the ankle to the heel.
5. Hamstring problems: Pain or tightness in the backs of the thighs.
6. Iliotibial Band Syndrome: You may experience pain from the hip down the side of your thigh, the location of the IT band.
Common Causes
Shoes: The correct footwear is essential. Many injuries are caused by over-pronation/supination where your feet are too flat/arched. You must wear shoes that compensate for this. You also need adequate support and to change your trainers regularly, perhaps every 500 miles as a rough guide.
Preparation: Warming up and cooling down is essential. Smart training: Increase/change your frequency, pace, terrain type and distance gradually, whether you are new to running or returning from a break.
Stride length: Reducing the length of your stride can help with hip motion control.
Functional training: This is a fairly modern concept. Many injuries are caused by muscle imbalances, so other than running, you should be doing some form of exercise to correct this.
For example, weak hamstrings (back of thigh) and strong quads (front of thigh) can result in hamstring injuries; short, tight calf muscles could lead to plantar fasciitis or Achilles tendonitis; an imbalance in the abductor/adductor muscles can cause knee or groin problems.
Pilates is excellent as it will strengthen all your muscles in a balanced way, including the core and stretch you through a normal, functional range of motion.
It also works the all-important feet. It is for this reason that Pilates is used more and more by professional sports people.