Injury Prevention and Treatment

ibuprofen-runners-problemThe Pill Problem - Ibuprofen Overuse

The right drug can relieve pain and discomfort—or put you in a world of hurt.

By Christie Aschwanden
From the May 2009 issue of Runner's World

After winning a 24-hour track run in record time, Stephanie Ehret should have been celebrating. Instead, she was in a Phoenix emergency room, vomiting up a strange substance, which a doctor informed her was part of her digestive-tract lining. Feverish and nauseous, Ehret could barely move. "I'd never felt so bad," she says. "I was pretty sure I was dying."

A few hours later, doctors diagnosed the problem—rhabdomyolysis, a potentially fatal precursor to kidney failure. Though dehydration and overexertion contributed to Ehret's condition, doctors told her that the 12 ibuprofen pills she'd taken during the 24-hour race had pushed her kidneys into the danger zone.

Read more: The Pill Problem

Injury Prevention - Summary

legs2Injuries are a part of most sports and the process of learning how to prevent injuries usually requires the motivation to learn after being injured. When starting a training program following a long absence, coaches recommend starting at low volume (low miles) and low intensity (reduced speed) and gradually increasing each with time for your body to adapt. Text-book training plans for long distance events will be periodized, with a base-building period of low intensity and low volume, followed by increasing levels of activity, all while incorporating the rest you'll need to avoid injury. BOISE RunWalk's training plans are published for people starting towards their first or second long distance event, and you'll work with your coaches to add cross training and speed training depending on your specific starting level of fitness and your target goals.

Read more: Injury Prevention - Summary

Shin Splints - Overuse or Biomechanical?

Most runners at some point in their career experience pain in the calf or shin. If you are a new runner,  experiencing this pain can be discouraging especially at the beginning of a training season.  Shin splints are amoung the top 5 running injuries, and if you have shin splints, put the discouragement aside and instead use this as an opportunity to learn what caused the shin splints and how to treat them. The knowledge you gain will make you a better runner.

Shin splints can be mild to sever, with stress fractures being a common result of sever shin splints not being treated effectively. Understanding the circumstances that lead to these injuries is the key to preventing them. Shin splints develop along the tibia bone. The usual location is along the lower half of the tibia, anywhere from a few inches above the ankle to about half-way up. For runners starting to run too much too soon, or runners who are over-striding or have old worn-out shoes, the running cycle results in muscle fatigue along the tibia. The severity of this injury increases as  continuous forces are applied to the fascia, the attachment of fascia to bone, and finally the bone itself. This is a key reason we recommend that you seek the attention of your coach and doctor as soon as you have shin splints (or any injury).

Read more: Shin Splints - Overuse or Biomechanical?

Small bubbles, big pain: Blisters!

When possible, leave the blister alone for 24 hours to allow it  to heal itself. If the fluid isn't reabsorbed, lance the blister as follows: sterilize a needle by heating it in a flame or boiling water, or by soaking it in alcohol. Swab the blister with a disinfectant such as alcohol. Prick two holes on opposite sides of the blister, and press gently on the blister with sterile gauze to push out the fluid. Do not remove the loose skin.

Read more: Small bubbles, big pain: Blisters!

NSAIDs may slow your recovery.

We are so quick to reach for the bottle of ibuprofen when we have an ache, pain or injury, but do we know how this is affecting our bodies natural ability to repair and recover from an injury?

Read more: NSAIDs may slow your recovery.


Contact Boise RunWalk today!

(208) 639-0205     email Boise RunWalk