Unfortunately, injuries amongst runners are quite common. I believe that good [[Running Form]], especially [[Cadence]], and [[Shoes| good running shoes]] can help prevent many injuries.
* =General recommendations. =** Knowing how to [[Coping with Injury| cope with an injury]]is a key to recovery. (Hint: denial is not an effective coping strategy!)** Should you [[Racing while injured| race while you have an injury?]]** The answer of course is "it depends", but it's useful to know how to weigh up the pros and cons, and evaluate your specific injury. I have some more specific advice for [[Running and Illness]] Should you run | running with a cold or other illness? How does ]], as well as a look at what science tells us about how running affect affects your immune system?** [[Delayed Onset Muscle Soreness]].* =Preventing and Fixing injuries=** Many runners take [[NSAIDs and Running|NSAIDs (]] such as Ibuprofen/Acetaminophen) for runners, impairs but these drugs impair healing and interferes can interfere with hydration]]. (Acetaminophen/Paracetamol is also covered here, even though it's not really an NSAID.)** I have consistently found that [[Cryotherapy|Cryotherapy - Ice for Healing(Icing)]] Amazing heelingcan provide amazing levels of recovery from muscular damage. (Should only ever use ice cubes in a bag, but never use a gel packpacks. Gel packs are evil; they start off cold enough to cause skin damage, then warm up too quickly to be of any value.)** I use [[Trigger PointsMassage]] Why you donto prevent injury, as well as to repair minor problems before they become a serious injury. It't fix s important to know where to apply massage, and frequently the place it hurts*** source of a tendon or joint pain is actually in a muscle that is not causing any pain. This approach is known as [[MassageTrigger Points| Trigger Point Therapy]]. *** While it is a common belief that runners should [[Injury prevention using 'The Stick'Stretching| stretch]], the scientific evidence refutes this unless you have a muscle that is so tight it is limiting your range of motion.*** The idea of exercising your muscles without conscious effort sounds too good to be true, and that is the promise of [[Foam RollerElectrical Muscle Stimulation]](EMS). While EMS is not a substitute for exercise, it can provide a useful form of extra training, and perhaps more importantly it can be used to rehabilitate injuries. With EMS it's possible to stimulate a small part of a muscle, something that's not possible with normal exercise.*** Many people take [[ThumperJoint Supplements]](glucosamine and chondroitin), but they provide marginal benefit. If you can afford them, they are quite safe so that limited benefit may be worthwhile to you.=Specific Injuries=** One of the most common problems that people have while exercising is [[OvertrainingDelayed Onset Muscle Soreness]](DOMS), where the muscles become sore a day or so after the exercise. This is a specific type of muscle damage, and can't be serious enough to be disabling.*** One of the most devastating injuries for a runner is [[Overtraining Syndrome]] , which can last for months and in many cases years. The term is a little misleading, and [[I believe it should really be called "Training Monotony]]** Induced Clinical Depression". There are other forms of [[StretchingOvertraining]] While it is a common belief that runners should stretchare more minor, and probably the evidence refutes best way of avoiding this.** type of problem (and of structuring your training) is to understand and reduce [[Electrical Muscle StimulationTraining Monotony]]. ** [[Joint Supplements]]* Specific Injuries** A common problem for runners is [[Knee Pain]], AKA '| Knee Pain (Runner's Knee)]]. This article looks at the scientific evidence behind the causes and possible treatments for runner' s knee.** [[Shin Splints]]can be an extremely dangerous but rare condition known as "compartment syndrome", but is typically just excessive stress.** Another type of pain around the knee is [[Iliotibial band syndrome]] (AKA ITB Syndrome or ITBS; pain in the outside of the knee** ). This is sometimes confused with [[CrampsKnee Pain| Knee Pain (Runner's Knee)]]. ** Pain along the underside of the foot, where the connective tissue joins the heel to the ball of the foot is called [[Plantar Fasciitis]] My experiences with PF. This pain is typically worse first thing in the morning.** There is no clear answer to what causes [[Sore FeetCramps]], but there are a couple of leading series and some potential solutions.** If you're an [[Back SurgeryUltrarunning| Ultrarunner]]** then you're likely to encounter [[NauseaSore Feet]]at some point.** [[Mortons Neuroma]]is a burning pain in the forefoot, usually between the bones connected to the third and fourth toes (metatarsal heads). ** Digestive problems plague many runners, especially [[Ultrarunning| Ultrarunners]] that half to eat during crisis. These digestive issues can affect what I euphemistically call [[Running and Lower GI Problems| "Lower GI Problems"]] and as well as the [[Running and Stomach Problems| upper digestive system (stomach)]]. I've had particular problems with [[Nausea]], which is a rather more complex phenomenon than you might expect.* I had [[Back Surgery]] in 2004, and I documented my experience in case it is of use to others. =Blisters=I suffer from a serious genetic skin disease called [[Epidermolysis Bullosa]] (literally "skin of the blisters"), and I can run ultramarathons without suffering blisters.** [[Blister Prevention]] If I can avoid provides a detailed analysis of what causes blisters, you should be able and how toprevent them. I include details of blister prevention for each area of the foot.** If at all possible you should avoid [[Popping Blisters| Should you pop a blister?]] It, but there are circumstances where it's a bad idea, but sometimes you have necessary toprevent further problems.** [[Blister Prevention and Socks| socks are a key aspect of preventing blisters]], so here I give you details of what to look for in your socks, as well as reviewing a number of different types of sock.** I highly recommend you [[Shoe Modifications| cutting open the toe box of your shoes]]. While this sounds interesting, it greatly improves the comfort and reduces the chance of blisters. Next time you were born out a pair of running shoes, give this a try to see how it suits you. I have also used rather more [[Toughening FeetExtreme Shoe Modifications]]to allow me to run with a blister.** You may have to [[Taping|Taping Tape your feet to prevent or treat blisters]], so this should be a last resort.** It is possible to [[Injinji Liner Socks]]** [[Extreme Shoe ModificationsToughening Feet| toughen up the skin on your feet]].
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