MOST runners injure themselves during the first four to six months of running, when they return to running post-injury, and when they run further and/or faster. In all cases, training errors and ill-fitting footwear are the main sources of injury, concurs sports medicine doctor Dr William Chan.
If, despite your best efforts, you sustain a mild injury (muscle swelling, soreness, cramps, or pulls; tender, painful tendons), Dr Chan suggests:
- RICE: Rest, Ice, Elevation, Compression (with a crepe bandage or brace)
- Applying a topical anti-inflammatory gel
- Taking simple analgesics (painkillers)
- Daily stretching exercises for stiff joint/muscles
Avoid massaging the injured part, applying heat packs, consuming alcohol when there is pain/swelling, and excessive walking and weight-bearing activities.
Have I healed?
Following treatment for muscle, tendon, and ligament injuries, you can run again when there is no more pain and swelling; when the injured part/joint regains its full range of motion; and when injured part's strength returns to normal.
Medical attention
Ignoring an injury may result in painful scar formation, joint instability, and recurrent pain, preventing you from being active. See a medical practitioner when:
- pain persists for more than a week
- pain increases with or without activity
- the injured part is painful to the touch
Various physicians and therapists have their role to play in the treatment of the injured runner. However, the appropriate practitioner to see first is a sports medicine physician certified by the Ministry of Health, preferably one with experience in running or treating runners, advises Dr Chan.
"Acupuncture can relieve pain. People with foot problems can definitely see a podiatrist. However, a GP may prescribe painkillers, but not identify ill-fitting shoes as the cause of injury. Massage can loosen stiff muscles, but if you have an underlying injury, it may cause more inflammation. Manipulation by a chiropractor can give short-term benefits for neck/back pain, but chiropractors manipulate the spine and running injuries arise more from leg overuse, not stiff spines," he argues.
It is therefore best to have a sports medicine doctor ascertain the root cause of injury, after which it can be treated in a more targeted manner by the appropriate physician or therapist. -The Star/ANN
