INJURIES AND ILLNESS

Once you start trying to improve for a competition or a race there is 
always a danger of injury or illness occurring which is caused by 
training.  As mentioned in the 'Training Basics' handout you go 
through a cycle of breakdown and repair during hard training.  If the 
breakdown becomes to much for the body to repair you may become 
injured or ill.  This handout will try and help you avoid some of the 
common traps in this regard.  First there is a section on the classes of 
injuries,  this is followed by a description of the most common injuries 
and the last section describes some of the common injury/illness 
causes.


Classes of Injuries
There are two major injury classes.  They are Chronic injuries and 
Overuse injuries.  Chronic injuries occur suddenly and are the result of 
a rapid increase in stress on a particular bodily system.  These are more 
common in sports where rapid changes in direction occur, for example 
tennis, squash ,football etc and include things like sprains, broken 
bones-ligaments-tendons, bruises etc.  Something happens where a part 
of the body (like a muscle) is put under a great deal of stress for a short 
period of time and it breaks, snaps or tears.

Overuse injuries on the other hand are caused by a gradual breakdown 
in the bodily system you are using.  Training breaks it down a little and 
there is not enough time for repair.  The next time you train it breaks 
down some more.  Eventually it gets sore then it fails.  This can occur 
in almost all of the same areas as chronic injuries.  One of the major 
causes is imbalances between the two sides off the body.  This may put 
the left or right side under more stress than the other.  The weaker side 
needs more rest but doesn't get it so eventually it protests then gives 
way.

Combinations of the two are also common.  Especially where overuse 
has created a weaker system which is suddenly put under chronic 
stress.  Training involves plenty of stress so we should constantly be on 
the look-out for any message from our body.


Common Injuries for Runners
The next two sections will be in point form as there is much 
information to provide.  Please remember with any injury a Doctor 
(especially specialising in Sports) will give the best advice.

Runner's Knee
 - most common injury from running primarily caused by muscle 
imbalance.
 - treatment    RICE(Rest, Ice, Compress, Elevate) 10 minutes after 
running
 - prevention    strengthen quadricep (muscles in front of upper leg), 
flexibility of opposing muscles (hamstring, calf), arch supports.

Cold and Flu
 - the immune system is built up by exercise but strenuous exercise (eg 
a marathon) can deplete it after the exercise.  This can make you prone 
to colds and flu.
 - treatment    flu-(you won't want to run) bed and doctor, cold-don't 
run or take it easy
 - prevention    vitamin C, sleep, rest, diet, don't get near people with 
colds after marathons

Achilles Tendonitis
 - the Achilles tendon on the back of the foot above the heel common 
suffer damage or become inflamed
 - treatment    RICE(wait 10 mins),  do not stretch until there is no pain 
then gentle stretching, no hill work and maybe elevate the heel.
 - prevention    orthotics, running surface, speed/hill sessions on cold 
tendons

Shin Splints
 - tenderness/pain on the front and slightly to the side of the lower leg
 -  treatment    RICE(wait 10 mins), no hills especially down hill, no 
speedwork
 - prevention    strengthen muscles around shins, orthotics, leg length 
differences, avoid banked surfaces

Stess Fracture
 - diagnosed by doctor,  - rest, no running for 6-8 weeks

Back Pain
 - prevention    leg length differences, shorten stride, strong 
abdominals, stretch, meditation, avoid hills, banked surfaces

Ankle Sprain
 - treatment   RICE followed by 15mins on/off


Causes of Injuries (What to Avoid)
One of the most common causes of injury is a change in the current 
activity you are doing.  Any change can stress your body's systems and 
should be taken with care.  Some of the more common changes are:-
 - running surface (cement or concrete harder than asphalt harder than 
grass harder than sand)
 - running faster
 - running on hills (especially downhill)
 - running shoes (change after 800km)
 - running too much
 - sudden increase in distance
Other factors which can cause injury are
 - lack of sleep
 - poor diet
 - unequal leg length
 - old or not properly healed injuries
 - poor muscle strength or muscle imbalance
 - not enough recovery
 - weather (especially extreme heat or cold)
 - poor shoe fit, or you require orthotics
 - too heavy
 - general stress
 - other sports
 - age