More than 40,000 runners took part in the London Marathon on October 2
(Picture: PA Wire)The London Marathon is behind us for another year. But as the fatigue from the race lifts, what remains is the painful effects of taking part in a challenging and often gruelling endeavour. In excess of a third of runners get injured training for the marathon, according to TCS London Marathon.
The Evening Standard spoke to Dr Amit Shah, an orthopaedic consultant at Blackpool’s Spire Flyde Coast Hospital, to find out how best to limit the risks of becoming knocked off the feet just as you hit the finishing line.
“As with any sporting activity, it is important to properly warm up before you run and cool down afterwards. When warming up dynamic stretches are helpful, while when cooling down it is important to gradually slow down rather than coming to an abrupt stop. You should also wear supportive footwear and running clothes made of synthetic fibres which will draw moisture away from your body and reduce rubbing and irritation,” said Dr Shah.
Your risk of injury isn’t just present during a marathon - it is actually higher while you are training. Make sure that in the months leading up to your marathon you don’t increase your mileage by more than 10% each week,” he added.
But if you do get hurt, then don’t worry. There’s much you can do to help yourself: “Do not push through the pain. Instead, stop running and seek medical help. Ambulance staff on hand will assess your injury to help determine whether or not you can continue, and will also provide aid on the spot.
If you sustain an injury while training, once again, stop running. If you can bear weight and are not in severe pain or bleeding, you may be able to treat your injury at home by resting and elevating your leg on a cushion, applying ice packs for up to 20 minutes several times a day, and taking over-the-counter painkillers. If you are worried about your injury, your pain and/or swelling is not improving or worsening, see your GP,” said Dr Shah.
Here are some of the most common injuries and tips on how you can avoid them:
1. Runner’s knee
A dull, aching pain at the front of your knee, often where your kneecap meets the bottom of your thigh bone. Its common source is damage or irritation of any of the tissues in your knee.
What you can do: Rest your knee, apply ice packs for up to 20 minutes, several times a day, wrapping your swollen knee in an elastic bandage and elevating your foot to the level of your knee.
2. Achilles’ tendonitis/tendinitis
Its usual culprit is an inflammation of the tendon that runs along the back of your ankle and connects your heel bone to your calf muscle. Usually caused by suddenly increasing the length or intensity of your runs, it can cause an ache, pain, tenderness and stiffness at the back of your ankle.
What you can do: The same applies here: rest, ice, wrap and elevate when sitting or lying down. But to avoid going to all the trouble in the first place, be gradual in lengthening and intensifying your runs. You should also equip yourself with good running shoes that support the arch of your feet and cushion your heels. And be active by stretching your calf muscles and Achilles’ tendon every morning, as well as before and after a run. You can also perform regular exercises to strengthen your calf muscles.
3. Plantar fasciitis
This typically comes around when the band of tissue running along the base of your foot,from your heel to your toes, becomes inflamed and then thickens. It causes pain in your heel and arch of your foot, which is often worse first thing in the morning and after sitting for a long time. Walking or running might ease the pain, but it usually returns after being on your feet for a long time.
What you can do: You can ease plantar fasciitis pain by resting, applying ice packs for up to 20 minutes several times a day, performing regular exercises to stretch your Achilles’ tendon (behind your ankle), calf muscles and fascia, and wearing shoes with extra cushioning or padded inserts.
But to prevent it, wear shoes with appropriate cushioning and support and watch your weight. Try also to avoid walking barefoot around the home.
4. Iliotibial band (ITB) syndrome
This occurs when your iliotibial (IT) band — a band of tissue that runs from the top of your pelvic bone down to your knee, along the outer side of your thigh/knee — becomes irritated and inflamed.
It can happen when running as the repetitive movements cause your IT band to rub against your knee bones, leading to pain on the outer side of your knee, which can spread up or down your leg.
What you can do: Rest and applying ice packs for up to 20 minutes several times a day.
And to avoid developing ITB syndrome, make sure you stretch properly before and after your run, run on flat surfaces, perform regular exercises to stretch your IT band, hamstring, and hip and thigh muscles, and wear supportive running shoes.
5. Shin splints
These are shin pain, or otherwise, pain that comes from your shin bone (tibia), which runs along the front of your leg.
What you can do: Applying ice packs for up to 20 minutes several times a day and avoiding activities that trigger your shin splints can help ease any pain. This may mean switching from running on hard surfaces, such as the road to running on softer surfaces, like a treadmill, grass, dirt or synthetic running tracks.
To reduce your risk of developing it, make sure you stretch properly before and after your run and wear supportive running shoes.
6. Stress fractures
Stress fractures are very small cracks in your bones that cause pain, swelling and tenderness. In runners, they commonly occur in the lower leg bone (tibia), upper leg bone (femur) and bones in the feet (metatarsals). To avoid it getting worse, stop the activity
What you can do: Rest, avoiding both low- and high-impact exercises, and applying ice packs for up to 20 minutes several times a day, are all good healing tricks. However If you have a severe stress fracture, you may need surgery.
To prevent stress fractures, wear well-fitting running shoes, only gradually increase the intensity and length of your runs, and alternate your running with non-impact activities, such as swimming or using a cross-trainer. And make sure your diet includes enough calcium and vitamin D — if you’re concerned, talk to your doctor or a dietitian about supplements.
7. Pulled hamstrings
Your hamstrings are a group of tendons that connect your hamstring muscles at the back of your thighs to your pelvic bone. This muscle/tendon group is the main force that helps to bend your knees. Pulled hamstrings occur when these tendons become strained, causing pain and tenderness along the back of your thigh.
What you can do: Resting your leg, apply ice packs for up to 20 minutes several times a day, wrap your thigh in an elastic bandage to reduce swelling and elevating your leg when sitting or lying down.
To reduce your risk of pulling a hamstring, always warm up and cool down properly before and after a run. Regular exercises, like leg curls and hip extension movements that strengthen your hamstring muscles and core, and improve the flexibility of your quadriceps muscles can also help.
8. Chafing
Chafing causes your skin to become irritated, inflamed and red. It can also cause a burning or stinging sensation. When running, it occurs as skin rubs against skin or against your clothing, and sweating could worsen it. It usually affects your thighs, armpits and/or nipple area.
What you can do: To avoid chafing, wear synthetic, skin-tight clothing and apply petroleum jelly to at-risk areas before you run. You should also stay hydrated as this reduces the salt content of your sweat – saltier sweat could increase the friction that causes chafing.
9. Blisters
Blisters are small, fluid-filled bubbles under your skin. When running, a combination of heat, sweat and friction caused by rubbing against your shoes can produce sore or painful blisters on your feet.
Most blisters will go away on their own — do not burst them yourself as this can lead to infection. Instead, cover your blister with a soft plaster or padded dressing. Once it has burst and drained on its own, cover it again with a plaster or dressing until your skin heals.
What you can do: Make sure you wear well-fitting socks and running shoes and break in new shoes and socks by walking in them for a few days. And avoid cotton socks; wear synthetic socks as this helps move sweat away from your skin. You can also apply talcum powder to your feet to help absorb sweat.
