Running Niggles And How To Manage Them

 

Blisters

The simple needle-and-thread technique works the best.

 

Take a needle and a thread of cotton and soak in a diluted Dettol / Savlon solution. After sterilizing the skin, puncture the blister by pushing the needle and thread through the blister. Without opening the blister cut the thread, leaving the thread in the blister. This will allow the liquid in the blister to drain freely. You can keep on training / racing and only remove the thread the next day.

 

Black toenails

Black toenails are the result of the nail catching the inner shoe lining as the foot hits the ground. The rubbing between the toe and the shoe causes a lifting force on the toenail, which causes the nail to bleed at its base. Relieve the pressure by boring through the nail with a heated pin or paper clip, allowing the blood to be released.

Runners should note that the feet swell during running, not allowing enough space in the shoe box. Toenails should be kept trimmed and shoe selection should be appropriate for your foot type.

 

Muscle cramps

Some runners will always get cramps provided they run far enough while others are almost never affected. Cramping due to exertion tends to occur in runners who run further or faster than they do in training. Risk factors for cramping may include older age, higher body mass index, longer running history, no stretching, and a genetic inclination to cramping (family history). The following can reduce the risk of cramping:

 

Doing more training, especially long distance runs if you run marathons and longer races
Not running too fast early in the race
Adequate pre-race stretching (see stretching section)
Attention to adequate fluid intake (take note than an excessive fluid intake may dilute the amount of sodium in the blood (hyponatraemia) which could lead to cramping), and carbohydrate replacement before and during exercise
The most effective form of prevention for cramps is to undertake a regular stretching program that focuses especially on the muscles that are prone to cramp during exercise


Running injuries

Although the majority of running injuries can generally be limited, injuries do occur. Like any other sport, running creates stress that causes tissue breakdown. Repair and adaptive responses occur during rest (recovery phase) and improve future performance. When breakdown exceeds repair, injury occurs. The amount of rest required for recovery varies, but it increases for everyone as we get older.

Runners will be confronted with some of the following common injuries during their respective running careers: sciatica, runner’s knee, iliotibial band syndrome (ITB), muscle and ankle sprains and Achilles injuries. In order to treat injuries, consult the appropriate health care professionals:

 

A physiotherapist will be able to locate the origins of runner’s aches and pains, and suggest treatment. The treatment usually includes modalities to control inflammation and pain, massage techniques to correct excessive tightness of connective tissue and muscle, active rest, and treatment of the biomechanical problems causing the injury. For example, with an ITB injury the runner complains of pain on the side of the knee while engaging in downhill running and speed work. Inflammation of the bursa and tendon along the side of the knee can make running excruciatingly painful. Ultrasound and interferential therapy can control the inflammation and pain in the ITB and related structures. A strength and stretching program will then be described to correct biomechanical problems.
A bioketicist can be consulted for a mechanical and physiological evaluation. Mechanically, areas of muscle strength imbalances and biomechanical weaknesses can be identified and corrected via sport specific exercise programs. Physiologically, a VO2 max test with lactate turn point can be conducted to determine the runner’s potential, and to assist him in using his heart rate monitor effectively. Running stryle can be evaluated and recommendations made regarding the type of running shoe best suited to the individual.
A physician should be consulted during the acute stage of a serious injury (e.g muscle tear). Anti-inflammatory drugs to minimize pain and discomfort can then be prescribed.

Injuries heal at varying paces depending on severity and location. To prevent an acute injury from healing improperly and becoming chronic, it is essential to remain patient. As a rule of thumb, the time required for initial healing and recovery of different tissue types is as follows:

Muscle 6 weeks
Tendons and ligaments 12 weeks
Bone and joints 6 - 12 weeks

Longer periods of time may be necessary if any aspect of first aid, treatment and rehabilitation of injury has been neglected. First aid for injuries can be summarized by the acronym PRICED:

Protect the athlete from further injury
Rest the injured runner. Modify activity to maintain fitness, strength and skill as much as possible
Ice the injury for 10 – 15 minutes every 45 – 60 minutes. This minimizes swelling, pain, bleeding and associated muscle spasms
Compression bandages are used to minimize bleeding and swelling
Elevation of the injured tissue limits the effect of gravity on accumulating blood and swelling at the site of injury
Diagnosis of the injury by an appropriately qualified practitioner