» auteur: Roy Palmer

Injury in any sport is frustrating but a running injury probably tops the lot. Even a week away from your routine is going to effect your performance and this leads to further irritation. Training whilst injured is tempting but we all know it's a no go. So what can you do? Sitting around with your feet up may be what your physician ordered but its very difficult for a runner to do. Here we will look at some of the common injuries, probable causes and what the best approach is to get you back where you belong - on the road!

Common running injuries

Below are listed the most common injuries runners suffer from. It is important to get a correct diagnosis from a qualified physician. Use the time when unable to run to learn about your injury and your body. If you can understand why it happened you will stand a better chance to prevent it reoccurring. Whilst recovering from an injury there are alternative ways to be active. Perhaps the best is probably swimming as it is not weight-bearing - if you are under treatment from a physician they will advise you on the suitability of other activities. So the most common running injuries are:-

Achilles Tendonitis

Iliotibial Band Syndrome

Chondromalacia (runner's knee)

Plantar fasciitis

Shinsplints.

In cases of running injury try the following.

1. Stop running - yes I'm sorry but it will be better in the long run(!)

2. Your physician may prescribe a weeks course of anti-inflammatory drugs.

3. Apply an ice pack to the area and keep elevated as much as you can.

4. Avoid weight-bearing activities where possible.

5. Gently self-massage the affected area.

6. When you feel comfortable to walk and do a few stretches you will be ready to start gentle running. If your condition persists it is advisable to visit a physical therapist for further help.

Getting started again

Do not be tempted to try and make up for lost time. Use this opportunity to observe your action and experiment with your style. It is important to determine your technique is not contributing to your running injury Visit a special shoe retailer and assess whether your shoes are suitable for your style. Drop your distance and your speed initially until you can run for at least two weeks without the injury reappearing. As your technique and observational skills improve, speed will increase naturally and you will soon recover your fitness. There is no reason why you cannot use your running injury as a learning experience to prevent the usual frustrations that go with inactivity.

Remember, early recognition of a problem is vital. Catch the signs early enough, take action, learn from it and come back better informed and motivated than before.

Roy Palmer is a Teacher of The Alexander Technique and author of The Performance Paradox: Train Smarter to enhance performance and reduce injury. He is currently writing his second book on the subject of The Zone.

More information can be found at his website http://www.fitness-programs-for-life.com He works with sports people of all abilities to recognise and overcome performance-limiting habits.