Running can be an enjoyable and is a great form of aerobic exercise. It’s time efficient (it burns about 40% more calories than walking the same distance), works the large muscle groups in the lower extremities, is great for your cardio-respiratory fitness and is also a great stress reducer. It can also be a lot of fun, especially when running with friends. However, once in a while, problems can occur that inhibit one’s ability to run efficiently. Let’s look at two of the most common injuries brought on by running, and how to treat and prevent them.
Side Stitches
A side ache or cramp – i.e. a cramp or spasm in the diaphragm, is commonly called a stitch. Your diaphragm is a muscle that stretches across your chest cavity directly below your lungs. It expands downward when we inhale and contracts upward when we exhale. Although we don’t know for sure why stitches occur, the common theory is that it happens either when we run too fast or breathe rapidly without getting enough air into our lungs during inhalation, or when we don’t expel enough air during exhalation. An additional – and newer – theory is that this pain or cramp is a result of the trauma caused by the jarring and pulling on the ligaments that attach the stomach and the diaphragm. In any case, they are not the result of having too little potassium or of being dehydrated, as leg cramps often are. To avoid side stitches:
§ exercise at a reduced intensity until the pain subsides.
§ push your fingers into the side where it hurts.
§ breathe out with your lips pursed.
§ avoid eating up to three hours before running.
§ strengthen the abdominal muscles through stomach exercises.
Shin Splints
Shin splints is a term used to describe pain in the lower leg brought on by athletic activity. This pain is felt between the knee and the ankle. Although the most common cause is overuse, muscular imbalance, weak ankles and a tight Achilles tendon may be contributing factors. Running on pavement, as opposed to a track or softer ground, is also blamed for this condition. If you experience shin splints:
§ slow your running pace.
§ avoid hills.
§ resume with walking and slow jogging.
§ stretch all lower extremity muscles before and especially after exercise.
Functional orthotics (a device which is molded to the individual’s foot and inserted into the shoe) have proven to be helpful for some people with this condition. If pain continues, rest for several days.
Being able to go out for an enjoyable and beneficial run or walk is just one more way to “add hours to your day, days to your year and years to your life.”
Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]
Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027
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One Response
“Although the most common cause is overuse”
It’s overuse of the tibs/calves and under use of the glutes and quads and this is often due to poor running style. Exercising the glutes can encourge their use during excercie and help reduce the use of the lower leg muscles. Help with your running technique will also help reduce the problem and some physio is beneficial.