Home Page > Coaching > Veteran Injuries
|One of the major talking points between veterans is about injuries. All runners at one time or another have an injury - some more than others, a number have the same injury or niggles returning time and again. How many times have you heard the expression,
ďI havenít seen Bill or Ben for a while, is he injured?Ē
A few runners just accept that injuries are inevitable, but are they?
Preventative exercises including strength and flexibility routines, can go a long way in ensuring that you stay injury free, and I will be covering those topics later on, but there are other ways that can help which seem less obvious.
About once a month instead of just throwing your running shoes in the cupboard, place them on a level surface, (kitchen top) squat down to view them from behind, and see whether or not they sit square to the top, or tilt over. If they tilt, then examine the sole more closely. Check to see whether the wear is uneven on the heel, and to which side. Any shoe that has a stud base can lean over very quickly if you have a pronation problem - as the tips of the studs soon wear.
Running on the moors with a worn shoe and a pronation is not helped by the uneven terrain.
Most runners are not aware that injuries to the hip or knee area can be caused by the foot plant. Running on the road has the same problem with worn shoes, as the extra impact of the hard surface adds to the problem. If you are fortunate enough to have several pairs of shoes to choose from, then rotating the shoes is helpful. If you feel that your shoes do wear very quickly and unevenly then you may have to consider in the first instance some anti-pronation shoes, or possibly orthotics to passively stabilise the foot and prevent abnormal motions. You may even supinate (wear on the outside edge of shoe) but its usually pronation, or hyper-pronation as it should be called (wear on the inside edge of sole and heel). Either way a good fitting pair of shoes with adequate cushioning, and no uneven wear, go a long way in keeping injuries at bay. Those runners with a bad pronation, should take the time and trouble to have the problem sorted, having orthotics fitted is not a big deal and can help to keep you going through the vet age categories. Without them injury will surely come your way, sooner rather than later.
Overuse injuries are generally caused by overload or repeated microscopic injuries to the musculo-skeletal system. Tissues can withstand great loads but there is a critical limit to this capacity, which varies from runner to runner. Between 25-50% of all injuries arise from this source.
How can you tell when you are doing too much, I hear you say. The following should help:
10 Golden Rules