Daylight Savings Time was last week,which means longer days and warmer weather are quickly approaching. It’s time to put those winter boots away and bring out those runners you haven’t worn since last September. Running season is officially upon us.
The Vancouver Sun Run is a 10 kilometer (km) course that takes you through some of Vancouver’s most spectacular views. It is currently the largest 10km race in Canada and the 3rd largest timed 10km in the world. It is a perfect race for individuals of all skill levels and is sure to leave you with plenty of positive memories. However, a 10km run is not a leisurely walk in the park, and requires an adequate amount of training. With an increased amount of running, you increase the risk of injury on your body. Below are the three most common issues amongst runners.
Runner’s Issue #1 Shin splints
Shin Splints are probably the most common injury amongst runners. It is the pain below the knee on the anterior (front) and medial side of the leg. It is usually associated with running downhill, uneven surfaces or improper running technique. At the onset of shin pain, running should be discontinued immediately as that can further aggravate the pain. The recommended down time is two weeks to allow for a full recovery.
In the meantime, activities with low impact such as swimming can be performed until the pain subsides. Methods to alleviate pain include icing your shins to reduce inflammation. A simple exercise that one can perform in a sitting position is tracing the alphabet with your toes. This can be used as both a preventative and a recovery measure.
Runner’s Issue #2 Achilles tendinitis
Achilles tendinitis is the swelling and inflammation of the Achilles tendon which connects the calcaneus to the gastrocnemius and soleus muscles of the lower leg. It is caused by repetitive stress to the tendon without adequate rest.
The most important step to recovery is rest, but if you must exercise, stick to activities low in impact. Ice should be used up to 20 minutes at a time or until the Achilles starts to become numb. It should only be used if heat and swelling is present in the area. The calf stretch is an excellent stretch to alleviate pain. Start by placing your feet hip-width apart and putting your right leg directly in front of you. Step back with your left leg, keeping your leg straight and heel on the floor. Lean into the wall until you feel a stretch your calf of the back / left leg. Switch sides and repeat.
Runner’s Issue #3 Runners knee
Runner’s knee is a catch-all term for Patellofemoral Pain Syndrome (PFPS) which can be classified as any pain or tenderness around or behind the kneecap. It typically occurs due to repetitive force against the ground, running downhill and muscle imbalances. A good method of practice to avoid runner’s knee is to train on softer surfaces such as track and turf fields. If running on concrete is unavoidable, limit substantial mileage increases and ensure you have proper footwear that matches your foot type and gait.
The hip flexor stretch opens up the hip flexors which can help with your running posture. Kneel on your left leg and take a big step forward with your right leg. Lean forward and towards the right to feel a stretch, then switch legs. Another great stretch is the standing quadriceps stretch. Standing hip width apart kick your left leg behind you and grab the foot/ankle with your right hand.
Kevin Kwok – Client Care Manager
Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals
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