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HOW TO SCAPE FROM RUNNING INJURIES?

02/07/17

How to scape from running injuries?

The popularity of aerobic exercise increased significantly in recent years and highlighted, there is the race. Many are the benefits of running for health, besides being a sport that you can practice regardless of where you are and whenever you want. As your practice grows, so does the incidence of injuries.

Among the most common, we can mention the Patellofemoral syndrome (pain in the anterior knee), tendinopathy Patellar ( "knee jumper"), Tract Syndrome Iliotibial (famous "runner's knee"), shin splints (inflammation of the bone of the tibia - cinnamon) and plantar fasciitis (acute pain in the sole of the foot) as the most frequent manifestations in the hallways. The intensity of the symptoms and how they manifest themselves varies for each individual. As for the treatments of these chronic problems, the consensus today that if you have a pain in the knee, for example, the source of your problem is not necessarily present in this joint, but throughout the chain that makes up the lower limb, including hip, ankle and feet. So, treat only the symptoms of local runners is a very poor alternative and probably would not eliminate the cause of your problem.

But how these injuries occur?

Well, there is what we call "ground reaction force." For every step we take and touch the ground this force is absorbed by the structures of our lower limbs and will gradually be dissipated. In the race, this reaction force increases significantly when compared to walking, and as a result, we have increased pronation of the feet (for you to understand better, a pronated foot is very close to the foot "boring"). Added to this the fact that when we run we moved all our center of mass to the supporting leg, which also increases pronation to allow the feet remain in contact with the ground. Pronate excessively can be very harmful and trigger various musculoskeletal disorders (usually the "pronator" is one that spends over the inside of the shoe). Another factor related to the lesions in the races would be the weakness of the abdominal muscles and abductor muscles of the hip, especially the gluteus medius. The weakness of this region causes the body to go into mechanical disadvantage to absorb forces.

What to do?

An alternative to excessive pronation is the use of insoles and specific shoes that alleviate these movements. It is very important to a prior assessment of their biomechanics during running, which should be thoroughly performed to identify what would be the best type of shoes for you.

What often happens is that most of the clinics is only made a static and postural evaluation of patients and from it inform you that you have a supinated foot (the one step more to the outside of the foot), for example. Therefore, you receive a purchase indication sneakers for supinated foot! But that does not mean that during your run, your foot will remain so! On the contrary, you may be pronating more than you think and quietly hurting your body.

Minimalist shoes have been very well used and are a great alternative for those who want to improve your running performance. They are lighter, flexible and aim to reproduce the most of barefoot running. Studies show that the use of these types of footwear, reducing the ground reaction force, since the first contact with the ground last tends to be in the most anterior part of the foot, and not heel. This all hypothetically reduce the chance of impact injuries.

The strategy of running with weight bearing more tiptoeing, like everything in life, has its pros and cons. Although as I said, can reduce the impact of soil, but generates greater burden on the Achilles tendon. The way your foot hits the ground changes everything in the race, and can even be an alternative to physical therapists and athletes for treatment of certain injuries.

So guys, the ideal is to seek a specialist to evaluate all his biomechanics of exercise and you point out your weaknesses, which can be worked with a professional physical education or physical therapist, regardless of whether or not you have some kind of pain, because prevention is better than cure! Stay tuned to your body!

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