How to Prevent Running Injuries – Part 2
In part 1, I explained the importance of listening to your body when running. I know want to build on this and focus on specific actions you can take.
Flexibility
The natural stress-recovery cycle of running can cause the muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury. Breaking down these adhesions increases the muscles mobility which allows it to properly contract and lengthen. Sports or Deep Tissue massage can break down any adhesions or you can use a foam roller.
Strength
When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. The glutes and core contract to steady the pelvis and leg, and the foot and ankle muscles are activated to provide a solid foundation to land upon. If there was one muscle group I would encourage you to target it is to strengthen your glutes. The one leg squat is ideal for this.
Shoes
Please don’t choose running shoes based on the brand. The best running shoes for you tend to be the ones that fit your feet the best and are most suitable for the terrain on which you run. For example, people with flat feet are best with motion control shoes while people like me with rigid, high arches need extra cushioning. Remember a pair of running shoes should be worn for no longer than approximately 400 miles.
Related Posts
More of what can assist you with Carpal Tunnel Syndrome?
Following on from my previous tips, here are a few more:
- ICE - If your wrist feels inflammed (red, hot and swollen) then icing the area may assist you.
- Cupping - which is part of Traditional Chinese Medicine (TCM). In a trail of cupping therapy, whereby heated glass cups are applied to the skin to create suction and encourage energy flow in the body, the cupping group experienced a significant reduction in pain and other symptoms compared to the control group.
- Myofasical Release - Its a hands on therapy which uses manual pressure and stretching to release the faction to assist the carpal tunnel. In a study of four patients with carpal tunnel syndrome, all saw an improvement in both their symptoms and MRI scans after myofasical release treatment. Amanda Oswald, a leading myofascial therapsits has written a book with self-help fascial stretches for Carpal Tunnel Syndrome, Living Pain Free (published by Lotus Publishing in 2017).
Tips for a healthy stomach
The stomach is the body's food processor. It takes about 4 hours for a moderate meal to be processed. It takes 7 seconds for food to travel from your mouth to your stomach. Your stomach can hold 1.5 litres of food and drink. Chew each mouthful at least 20 times Chewing produces saliva which start the digestive process efficiently, enabling the food to the broken down thoroughly. Eating to quickly often means you don't chew each mouthful enough and causes problems such as heartburn and indigestion. Swallowing large lumps of food causes problems for the gut as undigested food ferments, creating toxins and gases that irritate the stomach lining; it also prevents absorption of nutrients and creates digestive problems. Digestive enzymes Digestive enzymes help to minimize indigestion, acide reflux, bloating and gas. There are three main clasifications of digestive enzymes:
- Amylases: which break down carbohydrates
- Lipases: which break down fats
- Proteases: which break down protiens
What can help carpal tunnel syndrome?
Previously, I discussed what carpal tunnel syndrome is and how desk based workers have an increased risk. So what can you do to help youself:
- Vitamin B6 - Carpal tunnel syndrome has been linked to low levels of vitamin B6, so suplementing with the vitamin may help. In fact, several trials have found B6 may alleviate the symptoms, even in people who are not deficient in the vitamin.
- Yoga - In one study a yoga based therapy was more effective at easing carpal tunnel syndrome than improving grip strenght than wrist splints or no treatment.
- Acupuncture - In one radomised control trail, acupuncture was just as effective as steriod treatment,and it was also better at reducing sleep disturbance and improving never conduction than the drugs and came with minimal side-effects.
