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How to deal with the 3 most common short term injuries for marathoners

Posted by Pascal Landshoeft

Apr 2, 2015 8:03:00 AM

3 most common short term injuries for marathoners

Runners a fighting injuries during the season that range from the minor to the major, putting you to the bench and watch from the sidelines for a while. This series of posts will describe how to avoid injury and deal with it in a pragmatic manner above and beyond rest, elevation, compression, elevation) using active recovery techniques. As always take these tips and guidelines and double check with your doctor to be sure. If in doubt check it out.

Minor ankle sprain

MInor Ankle sprain

A minor ankle sprain usually manifests in a swelling around the ankle after you twisted your foot during a run. Normally this happens when not being careful stepping on or off the pavement, running through the woods, or turning a corner too quickly (that is why I hate many turns in races). Symptom is a minimal swelling in the area. Pay attention to the swelling to determine if it is something more severe than a minor ankle sprain. Especially when this occurs repeatedly, monitor closely and assume a moderate and severe ankle sprain which is similar in symptoms, but needs more rest for recovery.

Recovery time for minor ankle sprains is around 2 - 3 weeks. If there is no pain and the ankle is stable you may be able to continue running. It is up to you to scale back your rogram a bit cutting on the long runs or the intensity of your interval runs, just to be on the safe side. 

If you decide not to run at all substitute the runs for biking, the stepper or the cross trainer simulating the distances and times your running schedule would have demanded. Any sports that involve rapid changes of direction are not recommended like football, tennis or squash, while recovering from a minor ankle sprain.

Calf tightness

Tight calf

Calf tightness is my personal number one enemy as I constantly feel its wrath. There are no real external hints to this and I personally also feel it is way less acute than the ankle sprain. Still it inhibits everyday life. I found following techniques to work on this one:

  • Pay attention to your stretches directly after your run, even though annoying at the time being, it will safe you the hassle of extensive foam rolling sessions
  • A foam roller works wonders, so get one and use it on a daily basis or at least on weekends for preventive measures
  • My personal secret tip to save time: Get an exfoliating brush with massage beads (sounds more complicated than it is, look in boots for the "fancy" shower equipment to get one). When oyu shower after your run rub gently in concentric motions away from the heart applying soap to the brush. This will get you clean, fight the tightness and also get the blood flowing into the muscles.

Calf tightness usually stays a few days up to three weeks if not being taken care of. My lack of care made it a more constant presence which I am currently working on.

Acute back pain

Back pain

Acute back pain can also have many causes. Good advice is to tak it slow and keep training as long as the pain lets you do it. Gradually increase intensity again when pain decreases. Listen to your body and adapt. Most of these issues will subside within 6 - 8 weeks. Keep actively listening to your body and adjust.

I find foam rolling extremely helpful for back pain as it is easier than with the legs to attack the relevant areas. If I have pain, especially in the lower back, during the day, I foam roll it for 5 - 15 minutes in the evening once I am back home.

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Topics: Injury free training