Running Injuries (eBook)

Treatment and Prevention

Jeff Galloway (Autor)

eBook Download: PDF

2009 | 1. Auflage
168 Seiten
Meyer & Meyer (Verlag)
978-1-84126-528-5 (ISBN)

Infos

'Running Injuries - Treatment and Prevention' offers easy to access tips on treating and avoiding injuries. It is written in a language that is easy to understand. The book will help runners and walkers understand how injuries occur, how to prevent them, how to heal them: knee, foot, calf, iliotibial band, plantar fascia, achilles tendon, neuroma, and much more. There is also a section on coming back from an injury and exercising while injured.

Jeff Galloway was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best-selling running book in North America (?Galloway's Book on Running') and is a Runner's World columnist, as well as an inspirational speaker for more than 200 running and fitness sessions each year. He has worked with over 150,000 average people in training for specific goals and Galloway's quest for an injury-free marathon training program led him to develop group training programs in 1978. Galloway is the designer of the walk-run, low mileage marathon training program (Galloway RUN-WALK method) with an over 98% success rate. After completing his undergraduate studies at the University of Oregon, David Hannaford went to the Podiatric Medical School in San Francisco. Returning to Oregon to practice, he treated professional, recreational and U of O athletes where he had a staff appointment. Five years later, leaving Eugene for Seattle, he worked in the Sports Medicine Division of The Virginia Mason Hospital. Since 1991, he runs a private practice in the San Francisco area where he almost exclusively treats runners. Some of the best athletes in the world are among his patients. During his time at the University of Oregon, he himself began his career as an avid runner. After hundreds of races, his running interest has progressed to ultra marathoning. He has currently completed 46 ultra marathons and become the 2nd place man (at 51 years old) in the Badwater 135 mile race in Death Valley, CA (126 °F heat). Furthermore he has been the medical director of the San Francisco marathon, Olympic trials, and staff Podiatrist for Jeff Galloway's Tahoe Running Retreats.

Inhalt

Cover 1
Contents 6
I. Injury-Free for Over 30 Years 10
Why Do We Get Injured...and How to Avoid the Risks 11
What Causes Injuries? 11

Common Weak Links 12
Why Do Micro-tears Accumulate? 12
Common Causes of Injuries 13
Aggravating Factors 13
How Do You Know if You Are Injured? 15
You Can Take 5 Days Off from Running with no Significant Loss in Conditioning 15
Quick Action Can Reduce Recovery Time Needed 15
How to Lower the Chance of Injury 15
Staying in Shape when Injured 16
How to Return to Running 16
Injuries from Running Form Mistakes 17
Troubleshooting Form-related Injuries 17

Speedwork Increases Injury Risk 17
Correct Posture Can Reduce Aches and Pains 18
Suggestions for Running Smoother, Reducing Irritation to Weak Links 18
Cramps in the Muscles? 18
Here Are Several Ways of Dealing with Cramps 19
Exercises that Can Prevent/Treat Injuries 20
Preventing Speed Injuries 21
II. Treatment of Injuries 23
About the list of injuries 23
Area 1 - The Foot And Toes 24
Toe Nails - Discolored Toe Nails 25
Toe Nail Trauma 25
Anywhere on Foot 29
Blisters And Calluses 29
Toe Numbness, Pain and Tissue Damage 33
Raynaud's Syndrome 33
Front of Foot - Base of Toes, Occasionally Top of Foot 36
Neuroma 36
Front of Foot on Bottom - May Include Toes 40
Metatarsalgia 40
The Second or Third Toe Joint 43
Metatarsal Phalangeal Synovitis-Also Known As Capsulitis, Pre-Dislocation Syndrome, Plantar Plate Injury 43
Pain in Outer Top of Foot and Up to Ankle Crease 47
Extensor Tendinitis 47
Foot - Front to Middle 51
Stress Fracture Of The Foot 51
Behind Big Toe - Top of the Foot at the Instep 55
First Metatarsal-Cuneiform Area 55
Pain that Is Deep Inside the Big Toe Joint 58
Big Toe Pain 58
Outside of Foot - Midway on the Prominent Bone 64
5th Metatarsal Styloid Process Injuries 64
Outer Side of Heel - Also Below Ankle Bone Moving Toward Mid Foot on Outside 67
Peroneal Tendon Injury, Outer Heel Area And Cuboid Syndrome 67
Inside of Foot - at Ankle Bone 70
Tibialis Posterior Medial Foot/Tarsal Tunnel 70
Bottom of Heel - May Extend Along Bottom of Arch all the Way to Front of Foot 74
Plantar Fasciitis 74
Back of Heel - Sometimes Underneath 78
Posterior Heel Pain 78
Area 2 - The Ankle 83
Outside of the Ankle Mostly - But Can Be Inside 84
Ankle Sprains 84
On or Around the Outer Ankle Bone 88
Outer Ankle 88
Inside of Ankle - Just Above the Ankle Bone 92
Tibialis Posterior Ankle 92
Throughout the Ankle - No Specific Area 95
Recurrent Inversion Sprains And Ankle Instability 95
The Tendon Just Above the Back of the Heel Bone 98
Achilles Tendon 98
Area 3 - Lower Leg Below The Knee 102
Front of the Lower Leg - Outside of the Shin Bone 103
Anterior Shin Pain 103
Front of the Shin - on the Inside Inner Edge 107
Medial Shin Pain 107
Outside of the Lower Leg, Above the Ankle to Just Below the Knee 112
Lateral Lower Leg Pain 112
Various Pains in the Calf Muscle 115
Calf Pain 115
Area 4 - The Knee 120
Pain at the Kneecap, or at the Muscle Attachment to the Kneecap 121
Patello-Femoral Knee Pain 121
The Area Directly Behind the Knee and Toward the Inside 126
Popliteal And Pes Anserinus Pain 126
On the Outside of the Knee 129
Iliotibial Band And Biceps Femoris Insertion 129
Area 5 - Upper Leg & Butt
On the Inside of the Upper Leg - From the Groin or Lower Butt Muscle - In the Direction of the Knee 134
Medial Thigh Pain 134
Outside of the Thigh from the Bony Knob on the Outside of the Hip, Going Down 137
Lateral Thigh Pain 137
From the Upper Butt Muscle Down the Backside of the Upper Leg to the Knee 140
Hamstring Pain 140
Front of the Hip, Where the Leg Attaches - Just Above or Just Below 144
Hip Flexor Injury 144
Butt Muscle Pain from the Waist to the Lower Fold in the Butt 148
Gluteal Pain And Piriformis Syndrome 148
Area 6 - The Back 153
Various Problems in the Lower Back 154
Lower Back Pain 154
Other Issues 157
Over-the-counter Drug Issues 157
Non-Steroidal Anti-Inflammatory Medication (NSAID) Use In Sports Injuries 157
Physical Therapy 158
III. Galloway's Injury Prevention Tools 160
The Galloway Run-Walk-Run Method 160
The Right Pace/Run-Walk-Run Ratio Reduces Injury Risk Dramatically 162
The "Magic Mile" 163
Prediction Formulas 163
Choosing the Best Shoe for You 164

Produkt-Details

• Erscheint lt. Verlag: 1.8.2009
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie ► Krankheiten / Heilverfahren
• Schlagworte: Beginner • endurance • entry-level • Fitness • Galloway • Hannaford • Health • Hobby • Injuries • Injury prevention • Jogging • Laufverletzungen • run-walk-run • Treatment • Verletzungen
• ISBN-10: 1-84126-528-4 / 1841265284
• ISBN-13: 978-1-84126-528-5 / 9781841265285