Category Archives: Injury Prevention

The Truth About Plantar Fasciitis

The Truth About Plantar FasciitisQuestion from the “email bag”: For about the past month I have had severe pain in my right heel (plantar fasciitis I assume). I have read about how to treat this through rest and ice, etc. The problem is, I am stubborn and a bit too regimented when it comes to training/exercising. Needless to say, I have not rested. To add to this, I have started my marathon training. Obviously, I want my heel pain to go away; however, I am scared to rest when I am supposed to be building up my mileage. The pain usually goes away after the first mile, but then returns once the run is done. I would greatly appreciate any advice.

Thank you so much,

H.R.

Answer:

Although what you are describing definitely sounds like plantar fasciitis, I recommend getting it diagnosed by a sports medicine specialist.  This will rule out the possibility your pain is caused by a more serious condition, like a stress fracture.

Let’s assume for the moment your condition is plantar fasciitis.  The traditional explanation that this injury is caused by acute inflammation is now believed to be incorrect.

Should Your and Your Man’s IT Band Pain Be Treated Differently?

injury prevention running

Conventional studies on gender differences in running injuries focused on comparing injured women to their injured male counterparts. The research then concluded if certain injuries were more prevalent among women or men. Traditionally, the prescription for rehab for men and women suffering the same injury was identical.

That may no longer be the case!

Alex Hutchinson, in his Sweat Science column in the May 4th Runner’s World, wrote about exciting new research conducted by Dr. Reed Ferber at the University of Calgary’s Running Injury Clinic. Instead of comparing injured women to injured men, Dr. Ferber and colleagues have been comparing injured women to non-injured women; at the same time, contrasting uninjured male to non-injured male runners.

How to Prevent Ankle Sprains While Running

ankle sprainSprained ankles from running differ markedly from practically every other injury sustained while running.

Most running injuries are often classified as overuse injuries.  They result from your body not being strong enough to withstand a certain repetitive stress or action which often occurs thousands of times during a run.  In contrast, sprained ankles result from a single trauma.  Often, a runner who sprains their ankle has suffered a previous non-running ankle sprain (Bennett is prone to sprained ankles in part due to previous sprains suffered as hockey-playing teen).

Why does spraining an ankle once increase the likelihood of a future sprain? Depending upon the severity, an ankle sprain can damage muscles, ligaments and proprioceptors (PRO-pri-o-CEP-tors) – specialized nerves that control your balance and sense of position.  Proprioceptors are present in muscles and tendons.   Proprioceptors in a properly functioning ankle sense when your ankle is about to roll and instruct your tendons and muscles to fire and take corrective action, i.e. prevent rolling over.  When these nerves are damaged during the initial sprain, they often do not regain their full functionality.  Their ability to control the necessary firing of muscles and tendons is compromised.  It is this phenomenon that is the major contributor to chronic ankle sprains.

The Keys to Running Injury-Free

ButtPainPreventing injury is critical to consistently running your best; maximizing the physical, psychological and social benefits you derive from running.

Yet, studies show that on average, 63% of women runners get injured every year. That’s almost two-thirds that are forced to miss training due to injury!

What does science-based research conclude you must do to join the injury-free minority?

Dehydration Myths for Runners

WaterBottlesmConventional wisdom among runners is that dehydration is to be avoided at all costs.   After all, doesn’t dehydration cause overheating? Doesn’t dehydration often result in heat distress? Doesn’t dehydration severely impair performance? Aren’t runners who collapse near or at the end of a race severely dehydrated and should be treated with rapid hydration?

Most of the running community will answer these questions with a resounding “yes”.  This all seems very logical and commonsense……….but it is not true!

Should You Run Through Discomfort or Pain?

PainsmThis is a question Bennett frequently hears from coaching clients.  Discomfort, aches and pains during training can be expected.  When to run through and when to stop running? When is the ache or pain a red stop light?

Guidelines

During a workout, it’s OK to run through an occasional muscular twinge.  If the twinge persists, worsens or forces you to alter your gait, your body telling you “this way more stress and strain than I can handle”.  Cut your workout short and head home.  Ice the affected area several times daily for the first 48 hours.  See Icing – No Muss No Fuss for tips on icing.

Overtraining – One Train You Want to Miss

OvertrainingsmI was once asked to write a scientific article on overtraining. My response was that’s the simplest article ever.  It’s two words long: “Avoid it.”

Jack Daniels
Legendary running coach
Author of “Daniels’ Running Formula”

Sylvia Cashmore (Peterborough, Ontario) was training for the 2012 Boston Marathon.  She was running 6 days per week.  Being an avid triathlete (often placing first in her age group), Sylvia was also cross-training 2-3 times weekly.  Unfortunately, all of her hard work resulted overtraining and developing a severe nasty cold which jeopardized her training and racing plans.

One Run Away From Illness or Injury?

How to tell if you are courting illness or an injury that will derail your training and racing plans?

Like the canary in the mineshaft, a running log can provide an early warning sign of impending danger — illness, staleness or burnout – before the physical symptoms show. When you enter your workout details in your running log, rate your workout on a scale of 1 to 10; 1 is awful, 10 is Nirvana. If you have three consecutive runs with a rating of 4 or less…

Flying Is Hazardous to Your Training

Many of us know that runners are more susceptible to catching colds after racing and running longer distances. Research has shown running longer than 90 minutes increases the risk of developing an Upper Respiratory Tract Infection (URTI). How to Prevent Colds and Illnesses after Racing and Running Long.

What other common activity increases your risk of illness? It’s not going outside without a hat during winter (sorry, Mom).

It’s flying.

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