That’s right. As accessible and enjoyable as running is to everyone, it is one of the sports that record many injuries every year. These typically range from minor aches and sprains to lacerations and broken ankles that may need surgeries to fix. With more than 50 million people in 2020 engaged in running or jogging, Yale Medicine reports that at least 50% of runners get injured yearly. 

Whether you are doing it for a career or leisure, here are some common running injuries that first-time runners need to know about.

Common Injuries for First-Time Runners and treatments: Runners’ Knee

What is it ?

Runners’ knee is one of the most common injuries runners experience. It is basically an umbrella term describing pain in the front of the knee, beneath or around the kneecap. Symptoms include feeling stiffness around the knee after prolonged sitting or squatting. The pain gets worse when you go up and downstairs. 

While runners’ knee often results from excessive use of the knee, other common causes include weak thigh and hip muscles, flat feet, bad running shoes or running surface, incorrect or poor running form, and increasing your weekly mileage too quickly.

How to treat it ?

Do not attempt to ease the pain by running still. It may only get worse. So, you need to pause and apply pressure on it. You can use ice and take anti-inflammatory medications. Stretching your calf, hamstrings, and quadriceps will help. 

Physiotherapists also recommend extensive strengthening exercises. 

Strength training where you leverage lowering movements like squats is an excellent way to deal with this. Hip strengthening helps in both the management and prevention of runners’ knee symptoms. To strengthen the hip abductors, lie on your side, keeping your hip and knee in a straight line, kick your leg up towards the ceiling, keeping the leg in line with the body. Do this repeatedly at least, 10-15 times. Finally, replace your running shoes every 400 to 600 miles.

Common Injuries for First-Time Runners and treatments: Iliotibial Band (ITB) Syndrome

What is it ?

ITB is characterized by pain localized outside the knee during running exercises. You may also feel the pain on the outside of your hip or leg. You may notice more pain while doing slower runs, running uphill, or going up or downstairs. The causes of Iliotibial band syndrome range from flat feet and using bad running shoes to weak hip abductor, running on a banked surface, and poor running form.

How to treat it ?

You can apply ice to the site of the pain, engage in hip abductors, and hip extensor muscles strengthening as described under Runners’ knee, and massage your knee laterally. Stretching your hip muscles IT band every once in a while and replacing your shoes once they are bad can also help you avoid this pain altogether. 

Here is a great short video showing exercices

Common Injuries for First-Time Runners and treatments: Shin Splints

What is it ?

As the name implies, shin splints are pain that occur along the shin bone on your leg. It often results from using bad running shoes. It initially starts as acute pain, which later progresses to a persistent pain whenever you run. Sometimes, it may radiate upward to the knee. Beginners tend to experience this more often.

How to treat it ?

You need to rest your leg when you begin to feel such pain. If the pain persists, it would be best to see a doctor for proper diagnosis and prescription. But often, the best way to treat shin splints is to practice good shoe maintenance. Running shoes are significantly central to avoiding many running injuries, including shin splints. 

Your running shoes must have excellent shock absorption to help lower stress on the shins. After a while, running shoes lose their shock absorption ability, meaning that you need to change them every 400 to 600 miles or as often as necessary. Try to alternate your running shoes and avoid using wet running shoes to reduce the chances of injuries like shin splints occurring.

Common Injuries for First-Time Runners and treatments: Achilles Tendonitis

What is it ?

Achilles Tendonitis is the kind of pain you feel in your calf when you wake up in the morning, when you hit your foot on a curb, or when you do a sudden change of direction. It generally presents as soreness at the back of the ankle at the cord-like part of the Achilles and mainly occurs on one limb only. 

How to treat it ?

Try modifying your training schedule to allow more flexibility, avoid running up and downstairs when you feel such pain, stretch your calf muscles before running, and use supportive devices like heel lifts, insoles, or arch supports.

Additionally, you can massage the area, use anti-inflammatory medicines, and practice proper shoe maintenance. 

Common Injuries for First-Time Runners and treatments: Piriformis Syndrome

What is it ?

Piriformis Syndrome is a burning pain that occurs near the middle of your butt cheek. It happens when the piriformis muscle compresses the sciatic nerve. Because of its location, Piriformis Syndrome may be often confused with sciatica or lower-back problems. If you feel pain in this manner, be sure to speak with a physiotherapist or an excellent doctor to understand the problem and provide the best solution.

How to treat it ?

Improving the symptoms of Piriformis Syndrome typically involves lots of hip strengthening exercises, such as hip-joint mobilizations and glute work, to help reduce the pressure on the nerve. Also, reduce sitting time and practice local soft-tissue release. You can use a lacrosse ball, foam roller, or another massage device for this.

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1. Rest & Appreciate

First of, appreciate your achievement and be grateful. Not everyone is able to run 10k. So don’t underestimate it but don’t be fully satisfied and already think about the next run. If you have done once, you can do it several times. If you are running in a group, appreciate the time spent with other runners. Group running is a key positive motivation contribution factor. One of the easiest exercise I have learnt is to put your legs up against a wall. Check this 7 minutes video of legs up wall exercises.

2. Refuel

There is actually no magic spell that you will drink and turn into an invincible wizard. The process of recovery from the 10k run is slow. This can be facilitated with healthy foods such as:

• Broccoli
• Fatty fish (salmon)
• Berries
• Pomegranates
• Almonds
• Chili pepper
• Ginger (try a ginger honey green tea)
• And of course a lot of water

3. Hydrate

Water therapy is the way of recovering from an injury or pain using water only. This also refers to drinking a lot of water and staying hydrated all the time. However, the point of focus here is to get water therapy from swimming pools. This can be in the form of pedaling, exercise such as squats, jumping jacks, or simply sitting underwater. Warm water currents tend to reduce muscular tension and provide speedy recovery after a marathon.

4. Stretch

When you are back from the run, stretch your muscles lightly. Focus your hamstring, calf, and foot muscles. Flex your knee and hip joints as well and don’t forget the upper body

Click here to learn more about stretching.

5. Meditate

Recovering from a 10k run is not only about physical recovery. It is also about recovering from psychologically and reduce the stamina level. ou can do it yourself in the confort of your home. All you need is a mat (or a carpet) and a silence. Meditate and breath are the keys to relax your body and mind. Check one of our last blog Best Yoga for Runners

What about you ? What other tips do you have, you know or you do after a 10k run ?

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The post How to speed up muscle recovery after a 10k run? appeared first on elearningsport.com.

Swimming after a workout is one of the best ways for muscle recovery. These are the reasons why swimming speeds up your muscle recovery after acute exercise.

Swimming speeds up recovery because…

1. It improves blood circulation

When you swim, your entire body, including muscles and major organs is fully functional. It engages your limbs, trunk, as well as neck. Moreover, your heart and lungs get stronger while coping with tough breathing conditions.

The more your heart pumps, the more frequently blood circulates across your body. Improved blood circulation is directly related to quick muscle recovery from cramps and fatigue.

Increased blood circulation is not only related to physiological recovery but also has a lot to do you’re your wellbeing and mental health.

2. It cools down your body

When you workout, your body utilizes glucose to produce heat and energy. Swimming cools down your muscles and lowers your body temperature.

This could be the best way to recover from heavy workouts after which you feel hot, sweaty, and worn out.

3. It makes you feel light-weighted

While swimming, water gives you an upthrust force called buoyancy. This buoyant force makes you feel light-weighted and you can easily lift or move your body. Your body feels floating while overcoming much of the gravity. Hence, it would be pretty fair to say that swimming in the pool for muscle recovery is akin to light exercise.

Go ask an expert – they always suggest a light exercise to recover from a heavy workout session.

4. It acts as massager

Swimming is good for muscle recovery after a run because warm currents of water are as good massagers as the ladies in the spa.

They work as natural massagers for your fatigued muscles and aching joints. Water releases stress from your muscles and gives a soothing effect to your joints, tendons, and ligaments.

5. It clears oxygen debt

When you workout excessively, the oxygen level gets lower in your muscles. This is called oxygen debt. Due to lack of oxygen, lactic acid is produced in your muscles instead of carbon dioxide, which makes your muscles fatigue. Hence tiredness can be measured by serum lactate level.

A recent study shows that swimming, along with massage has proven to be effective in reducing serum lactate. They found out the athletes who were involved in swimming after the workout had 14% more run-time in the next session than those who underwent passive recovery. These figures are crazy, right?

Conclusion

Intense workouts can be acute. However, if you adopt swimming as a tool for speedy muscle recovery, you are safe! When you are swimming after a workout, remember that you are doing an activity for muscle recovery that, itself, is profoundly healthy.

Want to see more? Learn How to Improve Your Swimming Technique now.

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5 ways to get rid of muscle soreness after hard run. Experiencing muscle stiffness or soreness after a severe workout is very common. Similarly, most runners will experience muscle soreness 24 hours to 48 hours after a hard run. Although it mostly affects those who are new to running, experienced runners are not spared either, especially after managing an increased distance and intensity. So what are the 5 ways to get rid muscles soreness after a hard run ? Are your muscles screaming in pain after yesterday’s workout? Don’t worry; instead, take it as a good sign. According to experts, DOMS (delayed onset muscle soreness) occurs after intense exercise and work out, which results in the tearing of your muscle fibbers. So, it should assure you that you worked hard enough. Although the soreness is likely to go away on its own, there are some tricks and tips proven to help you ease the pain.

DOMS typically occurs when you bump up your workout frequency, intensity, and length or try out new strenuous activities. Your muscles will heal with time and get bigger and stronger, thus paving the way to the fitness of a higher level. Below are some tips to help you get over DOMS and remain as comfortable as you can be.

Tip 1: Ice works wonders

Most professional runners and athletes alike use ice baths to get rid of muscle soreness after running. Alternatively, you can choose to swim in cold water, which helps speed up the recovery process. If ice baths aren’t your thing as far as your health is concerned, you can use ice packs on the sore areas. However, take caution not to overdo it. You should not try to ice any of your body parts for more than fifteen minutes at a given time.

Tip 2: Replenish your energy

After long runs, you may want to replenish the used-up energy as quickly as you can. Recent studies have revealed muscles to be most receptive in rebuilding glycogen stores less than an hour after exercising. As a result, eating soon after working out can reduce muscle stiffness at a greater level.

The rule of thumb for post-workout food is often one gram of protein to three grams of carbohydrates. Similarly, nutrition bars such as Kind bars, Cliff bars, ad Power bars are continent as well as healthy sources of nutrients. However, if you feel like not eating any solid food immediately after running, try out any recommended recovery drink. This includes chocolate milk, which contains both carbs, proteins, and B vitamins, making it a great recovery drink.

Tip 3: Stay on the move

If you are feeling sore, you are advised not t take off from exercising completely. This is because doing so can actually make it hard for you to recover quickly. Similarly, sitting for extended periods can result in more leg discomfort and stiffness. Since active recovery has been proven to work best, consider taking brisk walks or soft bike rides to improve your blood flow. However, you should keep off vigorous activities until your soreness subsides fully. Since moderate activity is recommended, try to engage your legs by getting up periodically if you feel like sitting all day.

Tip 4: Warm-up before running

Consider doing a five to ten-minute warm-up before beginning your run. If you still want to run, even if your muscles still feel sore, do your warm-up and perform some easy stretches concentrating mostly on the sore parts. You can then ease into your run. Although you may feel some tightness when beginning, it should continue dissipating with time. If your soreness worsens or does not improve as you keep running, quit the run instead of performing some simple cross-training. After running, especially hard runs, remember to spare some part of your time, say ten minutes, for some static training. Much emphasis should be placed on your quads, calves, hips, hamstrings, and any other place the felt tight during the run.

Tip 5: Try some massage

Research shows that massage can also help in easing DOMS; hence it is advisable to book a session for a sports massage. If you are unable to access professional massage due to the lack of time or money, consider massaging yourself from your home. Besides your hands, a DIY massage can be performed using a massage tool such as a foam roller or stick.

Conclusion

If your pain lasts longer than a week or worsens with time, ensure that you book an appointment with your healthcare professional. This is in order to rule out the possibilities of ignoring injuries that may require physical therapy or specialized treatment.

What about you ? What are your tips after a long run ? Feel free to share and sign up to our newsletter. Also, check our latest running courses.

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The goals range from improving their speed, enhancing endurance, or just keeping fit. As a result, they must train hard until they achieve their goal. But the time they spend doing other things apart from running counts. It determines whether they achieve their goal or not. Besides, it helps the body to recover and adapt. Engaging in other activities helps to eliminate possible breakdown which may hinder success.

Rules that could help the body recover after running range from cold therapy to stimulating the muscles to having enough sleep. They must also engage in social activities,refuel their bodies and help the brains relax. Also, we have an array of gears and techniques that include yoga, which can come in handy.

But not everything you do will be of help in your recovery journey. Also, you may need some equipment to help you achieve the best from running. The first thing you need to do is to master the rules and apply them consistently. You may learn from fellow athletes or veterans who have been in this field for some time.  Here are the ten rules that you must adhere to as an athlete to help you achieve your goal.

Rule #1: Cold therapy and massage

After running, you need to release the adhesion between tissues. This is an important thing that will help to increase the range of motion and realigning the muscles. Besides, it helps to prevent injuries that may afflict the soft tissues.  Massaging will enable the muscles to recover and help to reduce the ache. To get the best results, make use of ice packs and baths to reduce the pain. It reduces swelling that constricts the blood vessel and prevents muscle inflammation.

Rule #2: Not recommended to run the next day, after 16 K over previous sessions

If you are a beginner or if you push hard distance and effort wised on your run, it is highly recommended to have some rest the next day. The rule of thumb is that you must take a day off for every 16 kilometer (10 miles) of running. If you run 10 K on Monday, 6K on Tuesday, then rest on Wednesday. However, some people would recommend short runs after a major running to help improve blood circulation and promote mobility. Although those could help, in the long term it is not recommended and your body (regardless of your level and workout intensity) need proper recovery.

Rule #3. Stimulate the muscles

You may stimulate the muscles passively to reduce inflammation and enhance the circulation of blood.  You can user electrical muscle stimulators to help increase blood flow. Also apply the stimulator on weak muscles and fatigued parts of the body.

Rule #4: Massage your feet with a tennis ball

I have done that for many years. When you brush your teeth’s in the morning just roll over a tennis ball. It helps to reduce plantar fasciitis pain and make you feel better overtime, although the sensation can be painful. Try out, either in the morning or evening. 5 minutes for both feet are enough…but you must do it regularly and it takes bit time to feel the difference.

Rule #5: Engage in social activities

Engaging in non-running activities such as social interaction reduces the production of cortisol-a stress hormone that inhibits recovery. Meet friends in the evening and discuss issues over a meal or a drink.

Rule #6: Do few push up and abdo at the end of a run

You may choose to cross-train (i.e. weight lifting, push ups, etc…) to increase blood circulation and to prevent the muscles from becoming stiff.  At the end of a run, take 5 minutes break (don’t wait too long otherwise your body will get cold) and do: 2 series of 20 push up and 20 abdos with 20 seconds rest in between. Of course, feel free to do more if you feel like it

Rule #7: Yoga and Stretching

Stretching after running lowers the chances of hamstring, while yoga eases anxiety, reduces back pain, and lowers heart rate. So after running, spend at least 10 minutes stretching to help the body recover.

Rule #8: Get a minimum of 6 hours sleep

The body moves into the self-repair mode when one is asleep. It repairs minor tissues and helps to release hormones that build muscles. Ensure to have a minimum of 6 hours of sleep every day. 

Rule #9: Refuel & Repair muscles

You burn between 600 and 1000 calories every hour you run. So you need to eat plenty of food to refuel. You may not have the appetite alright, but it is recommended that you listen to the craving and eat enough plenty of energy giving foods to refuel. Depending on your run and objective, post run food varies. Check those 15 best recipes.

Rule #10: Turn your brain off

Even though it is important to listen to your body, you need to turn off your brain after running. Even if you have had a good race, switch the mind off and relax. It prepares the body to embark on repairing the muscles when you go to bed.

Of course, there are many other things you will need to do to help the body recover. But having enough sleep, eating the right types of food, and massage will help it heal faster. Also, do not forget to engage in relaxation activities.

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elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

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