Galloway Jeff - Running Injuries: Treatment and Prevention

Running Injuries

Medical Disclaimer: The information in this book is intended as a general guide, and in no way should be seen as a substitute for your doctors own advice. All care is taken to ensure the information is free from error or omissions. No responsibility, however, can be accepted by the author, editor, publisher, or any other person involved in the preparation of the material for loss occasioned to any person acting or refraining from action as a result of the published information. Before commencing any new health program, diet or exercise, always consult your doctor.

Jeff Galloway & David Hannaford DPM

Meyer & Meyer Sport

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Jeff Galloway, David Hannaford

Running Injuries

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2010

ISBN 978-1-84126-737-1

All rights reserved, especially the right to copy and distribute, including the translation rights.

No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

2010 Meyer & Meyer Sport (UK) Ltd.

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Sport Publishers Association (WSPA)

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Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany

Also available in print.

Print-ISBN 978-1-84126-284-0

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by Dr. David Hannaford

Toe Nails Discolored Toe Nails

Anywhere on Foot

Toe Numbness, Pain and Tissue Damage

Front of Foot Base of Toes, Occasionally Top of Foot

Front of Foot on Bottom May Include Toes

The Second or Third Toe Joint

Pain in Outer Top of Foot and Up to Ankle Crease

Foot Front to Middle

Behind Big Toe Top of the Foot at the Instep

Pain that Is Deep Inside the Big Toe Joint

Outside of Foot Midway on the Prominent Bone

Outer Side of Heel

Also Below Ankle Bone Moving Toward Mid Foot on Outside

Inside of Foot at Ankle Bone

Bottom of Heel May Extend Along Bottom of Arch all the Way to Front of Foot

Back of Heel Sometimes Underneath

Outside of the Ankle Mostly But Can Be Inside

On or Around the Outer Ankle Bone

Inside of Ankle Just Above the Ankle Bone

Throughout the Ankle No Specific Area

The Tendon Just Above the Back of the Heel Bone

Front of the Lower Leg Outside of the Shin Bone

Front of the Shin on the Inside Inner Edge

Outside of the Lower Leg, Above the Ankle to Just Below the Knee

Various Pains in the Calf Muscle

Pain at the Kneecap, or at the Muscle Attachment to the Kneecap

The Area Directly Behind the Knee and Toward the Inside

On the Outside of the Knee

On the Inside of the Upper Leg From the Groin or Lower Butt Muscle In the Direction of the Knee

Outside of the Thigh from the Bony Knob on the Outside of the Hip, Going Down

From the Upper Butt Muscle Down the Backside of the Upper Leg to the Knee

Front of the Hip, Where the Leg Attaches Just Above or Just Below

Butt Muscle Pain from the Waist to the Lower Fold in the Butt

Various Problems in the Lower Back

Injury-Free for Over 30 Years

by Olympian Jeff Galloway

Over 50 years ago I literally took the first steps in a life-changing experience: I started running. As a fat and lazy 13 year old, I enrolled in a required conditioning program at my school, fully expecting that running was going to hurt, and that I would quit after 10 weeks of punishment. To my surprise, I felt really good during and after most of my runs. My vitality and positive attitude was better than at any other time of the day. My new running friends were energetic, mentally alert and fun. As I pushed back the distance barriers, I discovered positive feelings and resources I had never experienced. When I was running correctly, I experienced a sense of freedom and well-being that was wonderful and unique. Running helped me be happy.

I became hooked on running and competition. But male ego and testosterone led me into a series of aches, pains and significant injuries. Not wanting to give up the wonderful benefits, and lacking perspective, I often went into denial at the onset of an injury and was forced to stop running after a few more runs due to breakdown of muscles, tendons, etc. The worst part was the psychological letdown during every vacation from running (about every 3-4 weeks). The withdrawal from endorphins inspired a desire to eliminate injury. This book is my latest step in that direction.

In 1978 I faced the reality that I would probably never run as fast as I had during my first 20 years of running. My new goal was to stay free of overuse injuries. Im proud to say that for more than 30 years, Ive done this. Chances are, you can be mostly injury free, too. In this book I will tell you the principles and steps that have kept me and over 250,000 clients away from the doctors office for the most part.

Every week most runners have some aches, pains or injury issues, or questions about whether they have an injury. When I give advice it is from one runner to another. Get medical advice from a doctor who has treated a great number of athletes with the same injury, successfully. Dr. David Hannaford is my top choice for almost any ailment associated with running. At my Tahoe running retreat Ive seen him diagnose and treat injuries over and over that other specialists missed. He is as addicted to running as I am and wants to get every injured runner back on the road or trail as soon as possible. He has a gift for communicating his knowledge in ways that non-doctors can understand.

Both of us want you to understand why injuries occur, how to avoid them and that there are successful ways to prevent and treat them. We want you to gain control over your ailments.

Jeff Galloway

Why Do We Get Injured

and How to Avoid the Risks

Plus: How to return to running... staying in shape while injured.... troubleshooting running form... and more.

by Olympian Jeff Galloway

What Causes Injuries?

Our bodies are programmed to adapt to running and walking, by making constant upgrades to withstand stress and perform more efficiently. Regular and small increases in workload, followed by recovery periods, promote rebuilding and improved capacity. The factor that is most commonly neglected is rest, but it is crucial: It is during the recovery period that the rebuilding takes place.

But each of us has a few weak links that take on more stress when we work out. These are the areas that ache, hurt or dont work correctly when we start a new activity, increase training, or dont provide sufficient rest after a hard workout. In some cases, pain-killing hormones, such as endorphins, will mask the damage. Most commonly, exercisers go into denial, ignore the first signs of irritation and continue training until the stressed area breaks down.

To sustain progress and avoid injury, we simply need to follow a simple pattern: 1) A slight increase in training produces a minor breakdown of tissue. 2) If the after-workout rest period is sufficient, the muscles, tendons, cardiovascular system rebuild/restructure to handle a higher level of performance. 3) All body parts continue to adapt in structure, efficiency and performance when there is a balance between workout stress and rest.