The most common mistake runners make when injured that prolongs recovery time:  

6 Ways to Prevent Calf Injury

You know what they say – prevention is the best medicine. Wish it was as easy as that, but it can be. Apparently we were made for running so we should never struggle with calf pain, pulls and tears – right? Pah! It seems that some people were born to run injury free, while most were born to battle with injury. Yet there is wisdom that can be applied to reduce the likelihood of injury.

  1. Diet

    Your body needs all the nutrients and sustenance that it can process in order to build muscle and replenish energy resources. With out this you body will actually weaken as muscle is used as an energy resource. In the worst case you would hit a brick wall and stop. Actually that might not be the worst case scenario. If you are able to go on and push the boundaries while you are not eating correctly then you will most likely find that your muscles will suffer atrophy. And weakened muscles are most susceptible to injury.
    Solution. Just eat right – the right kinds of food in the right proportions and at the right time. As well as follow a correct eating plan leading up to a race, for after the race and consider what you will need during the race (the best times for IronMan are in and around 8 hours – that’s two meals for some). See a dietitian if need be, but there is enough information on the internet to get a good plan. One place is LiveStrong.

  2. Warm up and Stretching

    In the past I was taught that I needed to launch into a stretching routine before a run. There was always a thought that maybe just maybe the stretching was causing the calf niggles and I was right. The best plan is to warm up before you stretch and to keep the real stretching for afterwards. Here are some ideas for warming up before hand (that I actively use):

    1. 2-3 Min brisk walk
    2. High knee skipping for 50m
    3. Running sideways for 50m; both sides
    4. Running backwards for 50m
    5. Running on the toes for 50m
    6. Gentle stretching the whole leg through a number of stretch techniques (gentle and short 10 – 20 seconds)
    7. Then if in a Race, packed shoulder to shoulder for 10 – 15 mins, try to keep the legs warm with some hopping and calf raises

    Then after a run or a cycle for that matter. 30 seconds each with mild discomfort (don’t stretch too hard):

    1. Long leg calf stretch, seated or leaning against a wall
    2. Bent knee calf stretch. the goal is to get to the Achilles Tendon
    3. Hip Flexor stretch with the pigeon stretch
    4. Glutes Stretch on your back with one foot resting on the other knee and pulling the other knee towards you
    5. Quad stretch
    6. Inner thigh or groin stretch. Sit with you feet pulled towards you and facing each other.

  3. Hydration

    Should be a no brainer, muscle consists of 70% – 75% water and that water helps regulate body temperature and help get nutrients to the body. Don’t drink enough and you will start operating like an engine without oil. So make sure that you drink enough before and during the race. Water stops are every 3 kms, usually, that’s water every 15 – 20min – hmmm I wonder if that is enough. Cycling is probably the easiest sport for hydration maintenance because of the water bottle cages on the bike, but with running not many people want to be burdened with the extra weight. An Idea would be to pick up 2 water ‘bags’ at the water point; drink one immediately and then sip at the other after 5 mins.

  4. 10% Rule

    This is where I battle and is where I failed the test. Thinking that you are ready for that 21km after already logging your regular mileage is a recipe for disaster. That is what happened to me. Best to increase mileage by 10% ever other week just to be safe least you pick up a calf injury that could have been avoided with a little bit of free wisdom.

  5. Assess Your Running Style

    If you have not already, it will be good to have your running style assessed. Perhaps there are a few kinks in your technique that make you prone to injury. perhaps you are wearing the wrong show because you pronate or supinate. One of the most interesting factors I have considered in my running is heel strike. Traditionally I have always thought that I needed to get as much length in my stride as possible. This led to major heel strike and not only slowed me down with it breaking action but also cause more likelihood of injury because if the greater impact it caused. Check out this article and video on the matter, it may change your life.

  6. Cross Train

    Training in different discipline, be it cycling, swimming, rowing or even climbing, will keep you fit and strong while keeping you always from muscle over use problems. Swimming is an amazing thing in that it increases your lung capacity and hence VO2Max as well as keep you upper body strong for hill climbs and sprints. Cycling also helps a huge amount in conditioning you for long endurance events without the road impact.
    One thing to bear in mind with switching between running and cycling; Running lengthens the muscles and cycling shortens them. So make sure you stretch those calves after a cycle, least you go an pull it as you get back to running after a long break.

In the end it all comes down to wisdom.

http://journeyofiron.co.za/

Diagnose Your Injuries

                                                          

Running injuries are notoriously tricky to diagnose.

Most injuries result from overuse, rather than sudden trauma, and without a single, obvious trigger, it can prove difficult to correctly pinpoint the pain’s source.

Many running injuries stem from a different area than where they hurt. Runners who don’t seek medical help may misdiagnose their injuries. And even some practitioners can have a hard time identifying the cause of your pain, especially if they don’t typically treat athletes, or if you don’t detail your training.

These four common runners’ maladies may-or may not-be what they seem. Discuss the possibilities with your health-care provider.

What hurts? Shins
You think: Shinsplints
But it could be: A Stress Fracture
The Difference: The pain strikes the same lower-leg area. However, shinsplints pain lessens as you warm up, while stress-fracture pain continues through the end of a run. Stress-fracture pain often feels deep and radiates over a wide area, and weight-bearing activities increase the discomfort.
What to do: If you’re unsure, or if symptoms don’t go away in three weeks, get a bone scan to rule out a stress fracture.

What hurts? Knees
You think: “Runner’s Knee”
But it could be: Iliotibial Band Syndrome (ITBS)
The Difference: The iliotibial band (ITB) is connective tissue that runs from your hip to your knee. A tight IT band can cause friction along the outside of your knee, which is why it feels like a knee problem. If it’s ITB syndrome, then running downhill, lengthening your stride, and keeping your knee in a bent position for extended periods will exacerbate your symptoms.
What to do: Stretching to loosen the band can help resolve the problem.

What hurts? Lower Back
You think: Back Injury
But it could be: A Piriformis Strain
The Difference: The piriformis muscle is deep in the hip region, next to the sciatic nerve. If it becomes strained and goes into spasm, it can mimic a lower-back injury. Often piriformis strains happen when you’re putting in a lot of mileage on hard surfaces. The pain usually centres around the gluteal region and gets worse with prolonged sitting. A doctor or physical therapist can differentiate between sciatica and piriformis syndrome by stretching your piriformis muscle and conducting range-of-motion tests.
What to do: The good news: Piriformis injuries tend to respond well to physiotherapy.

What hurts? Sinuses, neck, random body parts
You think: A persistent cold or a few nagging injuries
But it could be: Overtraining Syndrome
The Difference: Push your body beyond its ability to recover, and it will start to break down, a phenomena that exercise physiologists call overtraining syndrome. The problem is that every runner’s body has its own breaking point, and the warning signs are easy to brush aside. Look for a cascading effect: you had one thing and now it’s two and then three. Over-training actually results from too little recovery, which can happen even at low mileage. You’re run down, so you keep getting colds and little aches and pains. Other symptoms include moodiness, depression, a dip in performance, trouble sleeping, and persistent fatigue.
What to do: The cure: rest and recovery.

Runner’s World

10 Tips for Injury-Free Running

  
1. Track your shoes’ mileage. Worn out shoes can often contribute to and/or exacerbate pain in the ankles, knees, and hips. Like the shelf-life of the loaf bread in your pantry, your shoes have a “road-life.” Instead of time, shoes are best checked for “freshness” by the miles put on them. A good rule of thumb is to buy new shoes every 300 to 500 miles. This will vary from person to person. A small person with a neutral gate may get closer to the 500 miles while a heavier/taller runner may breakdown his/her shoes more quickly and only get 300 miles.
2. Have more than one pair of running shoes. To extend the life of your shoes, having two pair is a great idea. Alternate your runs between the two pairs. Or, you could also have one pair suitable for longer runs and a lightweight pair for your faster speed workouts. Having two pairs is also helpful when you’ve had a rainy or muddy run. While one pair is drying, you can run in the alternate pair.
3. Only run in your running shoes. Wearing your running shoes to work or for your daily routine, can quickly break them down. After my running shoes are past their running prime, they become my knock-about-shoes. Then when they’re too worn out for that, they become my yard work shoes.
4. Have a gait analysis done. Make sure you’re wearing the right pair of shoes for your foot strike. Many running shoe stores and running coaches offer running gait analysis as a service. They’ll have you run on a treadmill and/or outside and analyze how your foot lands when you run. Whether you roll inward, outward, or have very little or no roll will help them determine if you need a neutral, stability, or motion control shoe.
5. Stretch, Stretch, Stretch! Pre- and post-run stretching is very important in helping prevent injury. Dynamic stretching such as walking, an easy jog, butt kicks, side shuffles, walking lunges, and high knee are all examples of dynamic stretching. If you still feel tight after the dynamic stretches, then you can do some of the more traditional static (stretch-n-hold) stretches. After your run, static stretches for the quads, glutes, calves, hamstrings, and hip flexors are appropriate. If you’ve been sitting at a desk all day or driving hours in the car, you can become very tight. It’s important to loosen up those muscles before taking them for a run.  
6. Drink up! Proper hydration is vital in helping to prevent muscle cramps. If you’re dehydrated before you begin your run or if you become dehydrated during your run, you increase the risk of depleted electrolytes. Potassium (an electrolyte) is needed in order for your muscles to relax after they’ve contracted. If you begin your run with depleted potassium levels or you deplete them while sweating on the run and don’t rehydrate while running, you increase your chances for cramping of the calves,  quads and/or hamstrings
.7. Rein it in! Avoid overstriding. Work on a foot landing that’s more underneath your torso. This allows your body (ankles, knees, and hips) to work more like a shock absorber. This also allows more of a mid-foot (flat-foot) or forefoot landing which allows you to work with the pavement not against it. Having more of a mid-foot or forefoot landing allows you to push off the ground instead of pulling-then-pushing which happens when you strike the ground with your heel out in front of the body. This heel-striking causes a breaking effect instead of allowing your body to work like a shock absorber. This breaking effect can jar the knees and hips.
8. Lean baby, lean! Increase your pace by leaning forward from the ankle (not the hips). The subtle forward lean will increase your pace without widening your stride. Don’t believe me? Try it. You’ll be amazed. Adding the lean not only will help increase your pace, but it will do it with less muscle activation, which means less energy used, which means fatigue takes longer to set in.
9. Do more than run. Adding full-body (lower-body, core, and upper-body) muscular endurance circuit training will help you build muscles that will endure and support you on your runs, particularly your long runs. Running really is about 50 percent lower-body and 50 percent upper body. The stronger (muscular endurance-wise) your core and upper-body are the longer you’ll offset fatigue. Think lighter weights, more reps (12 to 15) and less rest between sets. Remember you’re shooting for the Ryan Hall and Josh Cox look, not Arnold Schwarzenegger.
10. Sort it! Plagued by nagging aches and pains but can’t seem to pin point the cause? Then track your runs on a spreadsheet. Create columns for each type of run you do (trail, road), weather conditions, your various shoes, time of day (morning, midday, afternoon). Next, add columns for other factors such as if you fueled pre- and post-run, stretched  pre- and post-run. Then add columns for aches and pains (sore knees, sore ankles, sore hips, etc.) Finally add columns that rate the run (Great, Mediocre, Horrible, etc.).  For each run, put a check mark in each column that applies to that run. Do this for about four weeks. Then sort the data by the aches-n-pains columns. For example, do a sort by “Sore Knees” Then look at all the runs that caused your knees to be sore. What other common factors pop up? Did you wear an old pair of running shoes for each run? Was each run on a route with a lot of concrete? Did you forget to stretch before each of the “sore knee” runs? This will quickly help you see patterns in your running that you can avoid or try to repeat.
by Thad McLaurin

How To Avoid Shin Pain

 
                                    
                    As a college athlete and post-college runner, shin splints and stress fractures have been something I’ve had to deal with since day one. The AstroTurf on our college lacrosse field was about 1 inch of green carpet on top of solid cement and every season I would play through the pain. After college, my first marathon ended with a stress fracture in my left tibia and me in a boot for over a month (to the chagrin of my left calf – the muscle atrophy was gross!)
Since then, I’ve had to seriously think about my training, cross-training and stretching regimen to accommodate (and more importantly, avoid) shin pain. Here are some tips that have worked for me:
Warm up your shins before heading out for a run. Some of my shin stretches/warm-ups include:
· Walk on your heels for 30 seconds or so, alternating walking on your heels and regular walking. Do these until you feel the muscles around your shins working.
· Tap your toes on the ground, alternating feet, until you feel the muscles around your shins working
· Write the alphabet in the air or on the floor with your big toe, repeat with the other leg
· Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.
Wrap your legs before going out for a run. You can buy compression sleeves at just about any running store, or just use athletic tape or an ace bandage. This will help bind the tendons up against the shaft of your tibia (your shin bone) to prevent over stressing it.
Add cross-training to your running schedule. Try swimming, aqua-jogging or riding a bike. There are innumerable reasons to cross-train as well as run, but giving your legs a break from the impact of running is very beneficial to your shins. Not only that, the strengthening of other muscle groups from cross-training will help increase your running efficiency and make you an stronger runner overall.
Slowly increase mileage. Many training schedules use the 10% rule, increasing mileage by about 10% per week. This might even be too much for runners plagued with shin pain. If you are training for a race, consider lengthening your training schedule so you can slow the mileage increase. Doing too much, too soon is the easiest way to end a season with shin trouble.
Run the trails. Trails generally have softer surfaces than the roads. This reduces the impact on your joints and can help quell shin pain. Additionally, the uneven surface of a trail can help you strengthen your ankles which can also help alleviate pain in your shins.
Get new running shoes. Make sure your running shoes aren’t worn out, as this can contribute to shin pain and other running related injuries. Most running shoes are made to withstand 300-500 miles, so make sure you are keeping track!
Try run/walk training. The combination of running and walking greatly reduces the impact on your muscles and enhances recovery. Try running for 3 minutes and walking for 2 minutes, for a training run. As the weeks go on, build to running for 4 minutes and walking for 2 minutes and continue to build to running 4 minutes, walking 1 minute. This type of training is a good way to avoid injury.
Get your calcium! Whether it’s from milk, spinach or a regular calcium supplement, we all know calcium = good, strong bones. To run strong, we need a strong skeletal system to support us. This is particularly important for women.
Increase your stride rate by taking smaller, quicker steps. Some studies have shown that increasing your stride rate gives you the same type of benefit that running barefoot does; it takes you from a heel strike to a midfoot strike, thereby reducing impact with the ground; it ameliorates the aches and pains of running; it helps correct your running form. Although there are more impacts, they’re significantly smaller ones.
There is one more very important thing to know about shin pain; know the difference between shin splints and a stress fracture. With shin splints, the pain is a bit duller and more difficult to pinpoint to an exactly location. A stress fracture will manifest itself as a sharp pain in a specific location. In both cases, discontinuing your running to let yourself heal is the ideal way to relieve shin pain, but shin splints can also be relieved by taking some of the advice I’ve offered. Stress fractures mean you need to stop running and let them heal. If this is the case, use non-impact cross training exercises to keep yourself in shape and ready to (slowly) start running again.

About the Author

Becca is a runner and self-proclaimed foodie living and working in Northeast Ohio and loving all that the Cleveland area has to offer. She blogs at Peace, Love and Bagels and can be found on Twitter @peacelovebagels, so stop on over to say hi!
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Reblog post
Knee PainKnee injuries are neither inevitable nor debilitating for runners. In fact, most knee pain is easily corrected if properly managed.     By Josh Clark Non-runners seem to obsess about the knees of runners. Go figure, but there seems to be a fixation with the idea that we are literally running our knees into the ground with every step we take. Turns out that knee injuries are not inevitable and, though common, are easily corrected if properly managed. Knee pain need not deter you from your ideal running program. Runner’s Knee (Chondromalacia of the patella) Description:Pain around and sometimes behind the kneecap. One of the most common injuries among runners, runner’s knee most often strikes as runners approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even intensifying, after the first few miles of the next run. The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods. You might hear a crunching or clicking sound when you bend or extend your knee. The sure-fire test for runner’s knee: sit down and put your leg out on a chair so that it’s stretched out straight. Have a friend squeeze your leg just above the knee while pushing on the kneecap. She should push from the outside of the leg toward the center. At the same time, tighten your thigh muscle. If this is painful, you’re looking at runner’s knee. Likely causes:It’s actually not your knee’s fault at all. Blame your feet and thighs; for one reason or another they aren’t doing their jobs properly. Your knee moves up and down in a narrow little groove in your thigh bone. It’s a nifty design: when your legs and feet are working efficiently, your knee moves smoothly and comfortably with every step. But trouble appears when your kneecap moves out of its track, or rubs up against its sides. That trouble becomes pain when you factor in nearly 1000 steps per cartilage-grinding mile. Over time the cushioning cartilage around the knee becomes worn. That smarts. And that’s runner’s knee. How did your knee get off track? Probably because of relatively weak thigh muscles and a lack of foot support. It’s your thigh muscles that hold your kneecap in place, preventing it from trying to jump its track. Running tends to develop the back thigh muscles (hamstrings) more than those in the front (the quadriceps), and the imbalance is sometimes enough to allow the kneecap to pull and twist to the side. Your foot, meanwhile, may not be giving you the stability you need. It’s likely that your feet are making a wrong movement every time they hit the ground, and you’re feeling the constant pounding and repetition of this mistake in your knee. Maybe you’re overpronating (rolling your foot in) or supinating (turning it out too much) when you run. Runner’s knee is further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Likewise, back off on new hill work or speed work. Runner’s knee can also be brought on by running on banked surfaces or a curved track. Running on a road that is banked at the sides, for example, effectively gives you one short leg, causing it to pronate and put pressure on the knee. Try as much as possible to run on a level surface, or at the very least give each leg equal time as “the short leg.” Remedy:This is an easily treatable injury with a little patience. First, relieve the pain by icing your knees immediately after running. You can use commercially available cold packs or simply put a wet towel in the freezer before you run. Wrap the cold packs around each knee for about fifteen minutes to bring down the swelling. Take an anti-inflammatory like ibuprofen or aspirin after running, too, but only with food and never before running. Before bed, put heating pads or warm wet towels on your knees for half an hour. Stabilize your feet. Make sure you have the right kind of shoes for your foot type (review our tips on shoe shopping). Consider buying a commercially made foot support in the footcare section of your drug store. If, in combination with thigh-strengthening exercises, the foot supports are not enough to get rid of the injury, see a podiatrist about whether you might need orthotics.  Iliotibial Band Syndrome Description:Pain on the outside of your knee (not usually accompanied by swelling or locking). The pain may be sporadic and disappear with rest, only to reoccur suddenly, often at the same point in a run. Depending on the individual, this could happen at four miles, two miles or just 200 yards. The pain often goes away almost immediately after you stop running. Likely causes:This is an overuse injury. The iliotibial band is a band of tissue that begins at the outside of the pelvis and extends to the outside part of the knee. The band helps stabilize the knee. If it becomes too short, the band rubs too tightly on the bone of your leg and becomes irritated. The tightness is usually the result of too much strain from overtraining. Remedy:Patience. This one takes a while. Give yourself plenty of rest, reduce your miles and ice frequently. You can keep running, but cut your run short as soon as you begin to feel any pain. Cut way back on hill work, and be sure to run on even surfaces. Look into some deep friction massage with a physical therapist. Try some leg-raise exercises to strengthen your hips and be conscientious about the iliotibial band stretch. You might supplement that stretch with this one, doing it gently but often: To stretch the IT band of your right leg, stand with your left side facing the wall. Cross your right leg behind your left, while putting your left hand against the wall. Put your weight on the right leg and lean against the wall by pushing your right hip away from the wall. Be sure that your right foot is parallel to the wall during the stretch. You should be able to feel the stretch in your hip and down the IT band (in this case, along the right side of your right leg). Hold for five seconds and do this ten times. For the left leg, do as above, but stand with your right side facing the wall, and put your left leg behind your right.  Baker’s Cyst Description:Pain and swelling behind the knee, right at the junction where the upper leg meets the lower leg. It probably feels like a little glob of Jello under your skin. Likely causes:It’s a non-malignant growth that typically hits runners and tennis players. Remedy:Sorry, there’s not much you can do with this yourself. See an orthopedist to have it removed.

How to Prevent Common Running Injuries

While running is a sport and a lot of fun, there is a downside – injuries. Learning what to watch out for can help you become aware of when you are dangerously close to an injury. You’ll then be able to throttle your running back in order to heal and keep running happily in the future.
Running is no different from other sports. There can be injuries from over-training, poor technique, or poor equipment. Any injury can compromise your program, that’s why you want to avoid injuries in the first place.
The key to avoiding injury is to be patient with yourself. There might be days when you feel like you can run for hours, but if you have only been training for two weeks, it probably wouldn’t be wise to run that length of time. When you feel ready, run your training program with gusto and bask in the accomplishment. However, doing too much too fast is a no-no. What happens when you run beyond your training?

Injuries To Know About

Runner’s Knee

The medical name for runner’s knee is patello-femoral syndrome. When you run, you may notice that your knees are giving you a bit of trouble. Almost every runner has a complaint or two about their knees at some point. The best thing to do right away is to find the source of the pain. There can be several reasons for knee pain during running:
  • Improper shoes
  • A hard surface
  • An uneven surface
  • Weakness in the knee area
  • No rest days
When you begin running you will be using muscles that you never knew you had. Or, if you knew you had them, you didn’t think they could make such a difference in how you felt. Some normal muscle soreness will occur, but serious pain, or unrelenting pain, is not normal. Swelling, tenderness, or any unusual pain should be considered serious enough to stop running and consult your doctor.
I actually had this for a while and it took at least 3 months to recover and get back into my old form. It is easy to diagnose and cure, the downside is that it takes a long time and a lot of stretching and physiotherapy to get yourself sorted and continue running.

Plantar Fasciitis

Do your feet hurt when you run? Plantar fasciitis is caused by an inflammation of the fascia layer of connective tissue on the bottom of your feet, mainly the heels. When you run you may feel pain in the arches of your feet.
The inflamed fascia tightens up overnight so it is quite painful to walk and stretch your feet when you get up. That is a problem since your feet are bearing the brunt of the weight with each step you take as you run or during daily activity. Again, stop running when this occurs and consult your physician for the best method of treatment or therapy.

Shin Splints

Running, or even fast walking, can bring on shin splints. Your shins are the lower front part of your legs between your feet and your knees. When you start running, you may begin to feel a tightening or even a somewhat sharp pain in the front of your lower leg.   Shin splints is often related to inadequate stretching of the shins and calves, over-training, a very hard surface, and starting off too fast. The pain associated with shin splints is often caused by over-exertion; stress your muscles are not ready for.
Shin splints are often preventable with adequate (and proper) stretching and warming up. However, I stress the word “proper” stretching. Be sure to ask your running club about stretching techniques that will help alleviate shin splints. All the stretching in the world will not prevent shin splints if you start out too fast or go too far before your muscles are ready. Starting out slowly and not exceeding your physical abilities seem to be the best way to avoid this problem.
This is a common complaint which makes some beginning runners think shin splints are not a real injury. That could not be further from the truth. Shin splints are not a little nuisance to be ignored or “walked off.” The pain we recognize as shin splints can be an indicator of more serious problems like tears in ligaments of the shin, calf, ankle area, and even stress fractures of the lower leg bones. When the muscle strength of the legs is exceeded by over-training, the pain known as shin splints is our warning to slow down and re-examine our running style and equipment.
Don’t ignore shin splints when you feel the beginning signs. The injuries that shin splints may be warning you about could take you off the running circuit for months. When you experience the pain of shin splints, treat with the R.I.C.E. method – Rest, Ice, Compression, and Elevation. If the pain persists or worsens, consult your doctor or physical therapist.

Blisters

The bane of every runner’s existence. A blister may seem innocuous at first glance, however, if you are a runner, this is one painful injury that is to be feared.
A typical blister is formed by friction caused during the run, producing a fluid-filled sac as the top layers of skin separate from the lower layers. This simple injury can become excruciatingly painful as it gets bigger and bursts or tears. Complications can arise as raw skin is exposed to sweat and germs, causing bleeding and infection. That is why prevention is key.
How are blisters prevented? Properly fitted shoes worn with synthetic-fiber moisture-wicking double-layer socks without seams can help prevent blisters. However, even with all these precautions, some feet are still riddled with hotspots, the precursors to blisters.
Many runners use additional layering methods to prevent or protect blisters. You can start with bandages and progress to using mole-skin and other skin coating methods, including creams and jellies. Some runners even wrap their feet in duct tape. My advice is to try everything, but do so on your short training runs. Make notes about what works and what doesn’t and use your successful blister-busting methods when you find them.
Once you get a blister, the prognoses is disappointing. Recovery often includes avoiding re-injuring the foot, which means not running. However, simple blisters can be treated and covered properly to allow continued running. Be sure to consult your doctor to get the final word on treatment and recovery.

Black Toenail

The injury with this descriptive name is something most runners will get as their running distance increases. Pressure being exerted on the toes as your foot slides slightly forward during your stride can create this condition. Proper room in the toe box of your shoe will help avoid this problem, as will keeping your toenails trimmed to the top of your toe, but not entirely. Even with adequate room, good shoes, and proper socks, this is an injury that continues to frustrate runners as they train, even being a “badge of courage” as a runner increases his or her distance.
What black toenail basically amounts to is an accumulation of fluid around and under the toenail caused by friction or pressure during a run. This fluid can build underneath the toenail and in the tissue around the toenail causing pain. Blood capillaries can break which colors the fluid red causing discoloration.
If the pressure gets great enough, the poor toenail will become separated from the soft tissue-like toenail underneath. That’s when you see the black color, caused by the blood in the fluid. After weeks or sometimes even months, the separated toenail will finally fall off completely. The nail underneath may be somewhat deformed, but that is typically a temporary situation. As the nail grows out it will regain its normal shape and texture.
Protecting a sore toe which is going through the black toenail stages can be tricky. You don’t want to add bulk to your toe by wrapping it with bandages, but you also don’t want your toenail to suffer from the friction that caused the problem in the first place. There are several items on the market that will help, so be sure to ask at your running shop or club to see how others are treating their black toenails. If you have any long distance runners around you will be sure to get expert advice because it happens to them all.
As a disclaimer, I am not a doctor and therefore can only give information about what has worked for me and runners I know. Any injury, no matter how minor, must be examined and discussed with your doctor if you have other health concerns to consider or if the problem seems out of your realm of experience. Discomfort is not uncommon when you run, but pain and injury is not the norm and needs to be investigated. Learn to recognize stress in your body when you run and be sure to consult your doctor when unusual pain and injury occurs.
Happy Running,
Ralph

About the Author

Creator of www.MyRun.com.au, passionate about sharing my beginner running experiences with you and would love to hear yours by commenting or even writing yourself. Goals: Sydney Half Marathon 2