RUNNING – Signs of related Injury!

Anyone playing sport or into fitness is to a greater or lesser extent at risk of injury; the intensity, frequency and type of physical activity being only some of the factors that may influence physical damage. And running forms the base of all physical training – whether it is for fitness or any sport. Except for the elite athletes, who undergo systematic recovery programs after training, most of the runners complain of some sort of discomfort or pain. Running injuries are quite common among amateurs and professionals. This discomfort could vary from temporary DOMS (Delayed Onset of Muscle Soreness) to chronic injuries. The cause of these discomfort or injury could vary significantly and there is no short cut to prevent these injuries.

WARNING SIGNS that needs attention

While some injuries can be noted immediately but many of the running related injuries creep up slowly and progressive making it get worse. In both these cases, if we don’t give attention to the warning signs, it will lead to chronic injuries. With reference to various studies, the following are the common signs that need immediate attention to avoid further injuries:

• Tenderness at a specific point: - If you are feeling pain at a specific point while pressing your finger into it, is termed as tenderness. It could be along the bottom of the foot, or any muscle, tendon, ligament, bone or joint.

• Joint Pain: - any joint pain that lasts more than 48 hours requires a physician diagnosis.

• Swelling: - Swelling can mostly be seen clearly but at certain times there could be swelling without any outward signs. It is always a sign of sports injury and should never be ignored. There could be some discoloration associated with swelling.

• Hindered movement: - any swelling or injury inside will definitely affect the movement the range of motion at the particular joint would be reduced. Any difference in movement could be identified by comparing the same with other side of the body.

• Numbness and Tingling: - Never ignore any sort of numbness or tingling sensation. This kind of discomfort is often related to never compression. These warning signs may indicate serious injury and should always be seen consulted with a physician.

Any of these warning signs can be given immediate attention and worsening can be prevented by performing the following first aid:

• RICE therapy (REST, ICE, COMPRESSION & ELEVATION) should be given.

• Never apply heat as it would increase circulation and increases swelling.

o Discontinue activity immediately

o Apply ice to the injured part (use a bag of crushed ice in any clothing); apply 2 -3 times a day for 72 hours, 10-15 minutes.

o Wrap the injured area and try to give acute compression.

o Elevate the area to reduce circulation and swelling.

• Consult a physician if there is no reduction in the warning signs.

Anyone playing sport or into fitness is to a greater or lesser extent at risk of injury; the intensity, frequency and type of physical activity being only some of the factors that may influence physical damage. And running forms the base of all physical training – whether it is for fitness or any sport. Except for the elite athletes, who undergo systematic recovery programs after training, most of the runners complain of some sort of discomfort or pain. Running injuries are quite common among amateurs and professionals. This discomfort could vary from temporary DOMS (Delayed Onset of Muscle Soreness) to chronic injuries. The cause of these discomfort or injury could vary significantly and there is no short cut to prevent these injuries.

WARNING SIGNS that needs attention

While some injuries can be noted immediately but many of the running related injuries creep up slowly and progressive making it get worse. In both these cases, if we don’t give attention to the warning signs, it will lead to chronic injuries. With reference to various studies, the following are the common signs that need immediate attention to avoid further injuries:

• Tenderness at a specific point: - If you are feeling pain at a specific point while pressing your finger into it, is termed as tenderness. It could be along the bottom of the foot, or any muscle, tendon, ligament, bone or joint.

• Joint Pain: - any joint pain that lasts more than 48 hours requires a physician diagnosis.

• Swelling: - Swelling can mostly be seen clearly but at certain times there could be swelling without any outward signs. It is always a sign of sports injury and should never be ignored. There could be some discoloration associated with swelling.

• Hindered movement: - any swelling or injury inside will definitely affect the movement the range of motion at the particular joint would be reduced. Any difference in movement could be identified by comparing the same with other side of the body.

• Numbness and Tingling: - Never ignore any sort of numbness or tingling sensation. This kind of discomfort is often related to never compression. These warning signs may indicate serious injury and should always be seen consulted with a physician.

Any of these warning signs can be given immediate attention and worsening can be prevented by performing the following first aid:

• RICE therapy (REST, ICE, COMPRESSION & ELEVATION) should be given.

• Never apply heat as it would increase circulation and increases swelling.

o Discontinue activity immediately

o Apply ice to the injured part (use a bag of crushed ice in any clothing); apply 2 -3 times a day for 72 hours, 10-15 minutes.

o Wrap the injured area and try to give acute compression.

o Elevate the area to reduce circulation and swelling.

• Consult a physician if there is no reduction in the warning signs.