Deal with injuries during race trainings with these steps

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Running is quite simple. However, opting it as a sport, people enter in the complex zone. Dr Ashwani Maichand says that training sessions are more challenging than the actual race.

Whether a new entrant or an elite runner, injuries during race trainings are quite inevitable. Expert running trainers claim that sessions of training are as emotionally and physically challenging in running, as in any other sport.

Several trainers suggest warming up before training as a good practice. However, it is not enough to prevent the frustrating training injuries. In fact, avoiding these wrongs is not always possible. The maxim “Aches and pains are just part and parcel of a being a sportsperson” is completely suitable on runners.

Race training injuries can also be serious and therefore, an understanding about the ways to deal with them is a must for athletes. Trainees of running must have knowledge about when to take a break and when to seek help.

In this blog, Dr Ashwani Maichand addressed the most common running injuries athletes face during training sessions. He also lays down the ways to deal with these setbacks and to recover faster.

1.     Achilles Tendonitis:

Achilles tendonitis is caused by inflammation due to overuse of the Achilles tendon. Occurring gradually over time, this condition is a result of repeated stress on the muscle. It is advised to immediately stop the training session. Regular icing, stretching and few days of rest can relieve the pain in case of minor strains. However, consulting a physiotherapist is a must if the issue is more serious.

Dr Maichand suggests that on returning to training, runners must take it easy. They must start with shorter distances and incorporate exercises that help in strengthening of lower legs.

2.     Plantar Fasciitis:

Plantar fasciitis occurs due to spanning of tissues from heel to the pads of toes. This causes irritation to plantar fascia, which results in inflammation and pain in the heel. Continuing training with this problem will only prolong it. Rolling the affected foot over a frozen bottle or tennis ball regularly assists in stretching the tendons. In severe cases, consulting a doctor is necessary.

Dr Ashwani Maichand informed that runners with tight calves or flat feet are more likely to develop this problem. Moreover, recovery in this situation can be slow, from 3-6 months.

3.     Shin Splints:

Common amongst new runners, shin splints is a condition with pain along the shinbone. Also known as medial tibial stress syndrome, it is counted among the most common running injuries during race training. It is caused by continuous stress on the shinbone. Avoiding sessions of race trainings is required in severe cases along with consulting a physiotherapist. Whereas, in minor cases, doctors suggest to take rest, to ice the front of legs, to use compression bandages and to elevate the legs as much as possible.

Dr Maichand recommends that trainees affected by such injuries should run on softer surfaces. Also, they must ensure to get trained under professional trainers.

To pause the training sessions for a race can be frustrating. Still, Dr Ashwani Maichand considers it worth doing to prevent any critical situations. He says that arrival of aches and pains comes with a necessity to seek medical assistance.

Last modified: March 5, 2018

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