Running: to go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground.
What are the main Muscles and Joints Involved?
Muscles used during running:
• Hamstrings – works when your foot leaves the ground and your leg moves forward to the next foot strike.
• Quadriceps- this muscle is used when your lower leg move from bent to a straight position.
• Gluteal Muscles – these muscles move your foot from a parallel position to the back of the body and you will especially notice the glutes when you run up hills.
• Hip Flexors- you feel the motion after your foot leaves the ground behind you and moves it forward to the next foot plant.
• Calves: once your foot leaves the ground when your heel is in the air behind and places behind your body, you will feel the calf muscle with running up hill specifically.
• Tibilais Anterior- this muscle dorsiflexes the foot and plants it down on the ground.
• Peroneals- this muscle works when your heel is elevated then drops to the ground.
• Hip joint – Acetabulum joint
• Knee Joint- Tibiofemoral Joint
• Ankle Joint – Talus joint
What are the most common Injuries from running?
• Plantar Fasciitis
• Hamstring tendonitis
• Shin Splints – tibial stress syndrome
• Illiotibial band Syndrome
• Achilles Tendonitis
• Runners Knee – Patellar-femoral pain syndrome
How to prevent Running Injuries?
1. Improve flexibility by stretching after runs – will prevent most tendonitis issues by properly stretching and keeping someone flexible
2. Include strength training to keep muscles equal and balanced
3. Stay hydrated and eat proper meals to prevent a glucose crash during running
4. Warm up before any run
5. Gradually increase mileage to prevent overuse injury
6. Take periodic breaks in the training
How to Start Running?
Keep it simple, start running 20 minutes a day for 3 days. Then gradually add more time to your run and more days. Never increase either the time or the days till you feel comfortable at your current amount.
How running Injuries are treated?
This will depend on the severity of your injuries. Some injuries will require surgery, while others are treated with surgical alternatives like chiropractic, acupuncture, physical therapy and massage. Some botanical or pharmaceutical options can help with pain and inflammation.
In our office we use muscle release, massage and adjustments to keep our athletes healthy and running a peak efficiency.
Sports Injury Special:
Sports injuries can occur while either falling down while running or getting kicked in the shins during a soccer game, either way we have pain and want to get back on the field to continue to play. Homeopathic medicine is about healing the body at a basic level relieving the discomfort of the symptoms while allowing your body to do its natural healing process.
The following items are 3 homeopathic remedies(called the Acute injury trio) Dr. Walkers suggests you have on hand to be ready to treat a young players injuries or to help the husband/wife who likes to run half marathons, or these even work for tired joints and muscles after a long day at work.
1. Rhus Tox – for joint pain and inflammation take 3 pellets 4 times a day away from food.
2. Arnica – for all over body soreness or injury 4 pellets 4-5 times a day.
3. Bryonia – When it is painful to get back to running or back to your sport 4 pellets 4 times a day.
The Health Focus of the month is to make sure your medicine cabinet has some homeopathy in it to treat the families aches and pains in a more holistic and natural way. Pick up your Acute Injury Trio for $24 and use as directed.
*If symptoms or pain persist please seek direct professional or medical care.