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Injuries and rehabilitation.

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INJURY- Running keeps you fit both in body and mind but can increase the risk of injury. Running is a weight-bearing activity which involves repetition of a very similar action over a prolonged period of time - depending on how you run, the loads involved with every step can be up to 3 times body weight. The muscular-skeletal system has to be able to absorb and transmit these forces in a controlled and efficient manner many thousands of times on every run. As a consequence the potential for runners suffering from 'overuse' injuries in particular is very high. The many joints in which comprise the foot are all bound together by ligaments, or thickened protective parts of the joint coverings. ...read more.


Treatment may consist of an injection from your doctor; rest; supportive strapping; underfoot supports to prevent stress over the damaged ligament; or electrical and exercise therapy from a physiotherapist. Any painful activities increase the damage and prolong the injury: the more you can rest the foot, the quicker it recovers. REHABILITATION- Immediate steps The immediate steps taken can to a degree determine the speed or completeness of recovery. These steps should help: 1. Stop running. Walk home or contact someone to come and pick you up (this is important, so make a reverse charge call if necessary). 2. Cool the injury as quickly as possible (use a stream or available running water if practical, call into a pub, a sports centre or even knock on someone's door!). ...read more.


As far as the local tissue is concerned, the process your practitioner will probably be focussing on is: 1. Settle acute inflammation. 2. Encourage correct healing of tissue in terms of fibre alignment. 3. Restore elasticity and flexibility to the healing tissue. 4. Restore inherent strength of the healing tissue. 5. Restore the functional strength of the tissue. 6. Progress towards 'normal' training. 7. Progress towards return to competition. Self Help Measures R.I.C.E. Theory and Cold Treatment As a generalisation it is appropriate to cool or ice (remember to protect the skin) as part of the early rehabilitation process following injury. Most people follow the R.I.C.E. theory: REST, ICE, COMPRESSION and ELEVATION. In ideal circumstances this would be performed for 20 - 30 minutes every 2 hours during the first 24 - 48 hours. ...read more.

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