Avoid running injuries

Top orthopaedic surgeon reveals the right way to keep your pins in shape

Runners and athletes often suffer lingering pains, but arming yourself with the knowledge to spot and avoid damage in the first place is simple. Simon Moyes, one of the UK’s leading orthopaedic surgeons (www.simonmoyes.com), has treated a number of patients who have suffered injuries sustained from taking part in endurance sports including marathons, triathlons and Iron Man contests. He’s here to give WideWorld readers the low down on the most frequent complaints – and the best ways to counter them.

“The most common injuries include Runner’s Knee (chondromalacia), Achilles Tendonitis, Ilotibial band syndrome, Shin splints and impingement syndrome,” he says. “A large percentage of these injuries occur whilst training as these contestants are putting their bodies through incredible stress and many are using muscles they have not done before. “

Shin splints

This causes pain along the inside of the shin, which can move towards the knee. It is most painful at the beginning of a run but can disappear once the muscles warm up.

Shin splints are caused by inflexible/tight calf muscles, incorrect footwear or excessive running on hard surfaces. Beginners are most susceptible as the leg muscles have not yet stretched.
If you notice these symptoms, reduce training and avoid downhill running.

Apply ice to the shin area for 10 minutes every two hours, to lesson inflammation. Massaging an anti-inflammatory gel into the muscle will also help.

Should you continue to suffer from the condition after 2-3 weeks, see an orthopaedic surgeon who, through an MRI scan will determine if the condition is a stress fracture and what further treatment is needed.

Impingement syndrome

Impingement syndrome is most common in those who take part in endurance events involving swimming including triathlons and Iron Man contests. It is usually the result of over training as tendons in the shoulder are put under immense pressure because of narrowing of the space between the acromin process of the scapula and the head of the humerus.

The most common symptom is pain which worsens with overhead movement. Weakness and restricted movement may also occur.

Treatment is usually conservative and involves rest, physiotherapy and ice packs to help relieve....

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