Injuries and Precautions
Most injuries occur when joggers and walkers begin a program, or when there is improper progression from one level to another. Other major causes are improper stretching, incorrect walking or jogging technique, poor running surface, or inadequate running shoes. There are many questions you may ask yourself in solving the problems of pain or discomfort.
1 Have you increased the duration, pace, or number of runs or walks per week?
2 Have you recently changed the surface or terrain you are running or walking on?
3 Are you walking or jogging on a banked track, or in a small gym with many turns?
4 Warm up and cool down are important. Have you neglected to do them, and/or performed the exercises correctly?
5 Have you selected proper shoes, or let them break down?
6 Is your walking or jogging technique correct?
7 Are you involved in other sports that may possibly contribute to injury?
8 If competing, are you scheduling races too close together?
In order to continue walking or jogging in a safe manner, be sure you are able to answer each of the above questions. Prevention is the key and is only possible when you know the facts about each area of your program. When in doubt seek assistance from professionals such as medical doctors, chiropractors, physical education professionals, athletic trainers, physiotherapists, or fitness experts.
Some Common Injuries
1. Side Pains "Stitch"
Side pains, usually just below the rib cage, are well known and are most common to individuals beginning a physical activity program. The exact cause of the "stitch" is not known, although a possible explanation is involuntary and jerky contractions of the respiratory muscles or ligaments in the rib cage, that are stretched when breathing is deep and fast.
You may be able to rid yourself of a stitch in the side by:
a. reducing the speed of walking or jogging
b. massaging the painful area
c. walking slowly, doing some bending forward and sideways toward the side that has the stitch
2. Stiffness
Stiffness is soreness of the muscles, felt approximately 15 hours after vigorous exercise. This sensation is usually evident when first beginning a program, with an increase of speed, distance, or frequency, or returning to activity after a lengthy period of inactivity if the progression of the activity is slow, with an awareness of personal limitations and reasonable goals, the stiffness will be less apparent in intensity and duration.
3. Cramps
A cramp is a violent repetitive, involuntary contraction of the muscle. Salt and calcium play an important part in this function. Salt loss during exercise seems to hasten the onset of cramps, although an average person includes more salt than necessary in a daily diet. To relieve the cramp, massage and stretch the tense muscle. Continue until the muscle has relaxed and returns to its normal condition.
4. Blisters
Most often, jogger's and walker's blisters are located behind the heel, on the sides, or on the bottom of the foot. Blisters are caused by improper fitting shoes (too tight, or too loose), or unsuitable socks (non-cotton material). The blister should be pierced with a sterilized needle, and the loose skin left to dry to protect the new skin while forming. Be sure to keep the blistered area as clean as possible.
5. Shin Splints
Shin splints, or pain in the shin area, may be a direct result of poor jogging or walking technique. If you are contacting the ground in a heel to toe rocking motion, your heel may be striking the ground too hard, causing a shock experience to the shins. Also, running on a hard surface such as cement or asphalt, or a small track with many turns, may cause distress to the shin area. If pain persists, complete rest may be necessary. However, you may wish to consider changing the running surface and evaluating your jogging technique. Proper strength and stretching exercises for the lower leg and ankle may assist in prevention and care of shin problems. The most probable cause of shin splints is poor shock absorption by your shoes.
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