BOISE RunWalk Change your life... and go the distance!
Injury Prevention and Treatment
Injury Prevention - Summary
Injuries are a part of most sports and the process of learning how to prevent injuries usually requires the motivation to learn after being injured. When starting a training program following a long absence, coaches recommend starting at low volume (low miles) and low intensity (reduced speed) and gradually increasing each with time for your body to adapt. Text-book training plans for long distance events will be periodized, with a base-building period of low intensity and low volume, followed by increasing levels of activity, all while incorporating the rest you'll need to avoid injury. BOISE RunWalk's training plans are published for people starting towards their first or second long distance event, and you'll work with your coaches to add cross training and speed training depending on your specific starting level of fitness and your target goals.
Use this list to begin your journey into training for long distance endurance events, whether you're running or walking or some combination. Read the other articles on this site to become even more familiar with injuries, prevention and a successful season of training.
Shin Splints - Overuse or Biomechanical?
Most runners at some point in their career experience pain in the calf or shin. If you are a new runner, experiencing this pain can be discouraging especially at the beginning of a training season. Shin splints are amoung the top 5 running injuries, and if you have shin splints, put the discouragement aside and instead use this as an opportunity to learn what caused the shin splints and how to treat them. The knowledge you gain will make you a better runner.
Small bubbles, big pain: Blisters!
When possible, leave the blister alone for 24 hours to allow it to heal itself. If the fluid isn't reabsorbed, lance the blister as follows: sterilize a needle by heating it in a flame or boiling water, or by soaking it in alcohol. Swab the blister with a disinfectant such as alcohol. Prick two holes on opposite sides of the blister, and press gently on the blister with sterile gauze to push out the fluid. Do not remove the loose skin.
NSAIDs may slow your recovery.
We are so quick to reach for the bottle of ibuprofen when we have an ache, pain or injury, but do we know how this is affecting our bodies natural ability to repair and recover from an injury?
Top 5 Running Injuries
The five most common running injuries are:
- Plantar Fascitis
- Achilles tendonitis
- Shin splints
- Chondromalacia Patella
- Iliotibial Band Syndrome (IT Band)
