Running Injuries : treatment and prevention

Contents\n......Page 6
I. Injury-Free for Over 30 Years......Page 10
What Causes Injuries?......Page 11
Common Weak Links......Page 12
Aggravating Factors......Page 13
How to Lower the Chance of Injury......Page 15
How to Return to Running......Page 16
Speedwork Increases Injury Risk......Page 17
Cramps in the Muscles?......Page 18
Exercises that Can Prevent/Treat Injuries......Page 20
About the List of Injuries\n......Page 23
Area 1: The Foot & Toes......Page 24
TOE NAIL TRAUMA......Page 25
BLISTERS AND CALLUSES......Page 29
RAYNAUD’S SYNDROME......Page 33
NEUROMA......Page 36
METATARSALGIA......Page 40
METATARSAL PHALANGEAL SYNOVITIS......Page 43
EXTENSOR TENDINITIS......Page 47
STRESS FRACTURE OF THE FOOT......Page 51
FIRST METATARSAL-CUNEIFORM AREA......Page 55
BIG TOE PAIN......Page 58
5th METATARSAL STYLOID PROCESS INJURIES......Page 64
PERONEAL TENDON INJURY OUTER HEEL AREA AND CUBOID SYNDROME......Page 67
TIBIALIS POSTERIOR MEDIAL FOOT/TARSAL TUNNEL......Page 70
PLANTAR FASCIITIS......Page 74
POSTERIOR HEEL PAIN......Page 78
Area 2: The Ankle......Page 83
ANKLE SPRAINS......Page 84
OUTER ANKLE......Page 88
TIBIALIS POSTERIOR ANKLE......Page 92
RECURRENT INVERSION SPRAINS AND ANKLE INSTABILITY......Page 95
ACHILLES TENDON......Page 98
Area 3: Lower Leg Below the Knee......Page 102
ANTERIOR SHIN PAIN......Page 103
MEDIAL SHIN PAIN......Page 107
LATERAL LOWER LEG PAIN......Page 112
CALF PAIN......Page 115
Area 4: The Knee......Page 120
PATELLO-FEMORAL KNEE PAIN......Page 121
POPLITEAL AND PES ANSERINUS PAIN......Page 126
ILIOTIBIAL BAND AND BICEPS FEMORIS INSERTION......Page 129
Area 5: Upper Leg & Butt......Page 133
MEDIAL THIGH PAIN......Page 134
LATERAL THIGH PAIN......Page 137
HAMSTRING PAIN......Page 140
HIP FLEXOR INJURY......Page 144
GLUTEAL PAIN AND PIRIFORMIS SYNDROME......Page 148
Area 6: The Back......Page 153
LOWER BACK PAIN......Page 154
USE IN SPORTS INJURIES......Page 157
PHYSICAL THERAPY......Page 158
The Galloway Run-Walk-Run ™ Method......Page 160
The Right Pace & Run-Walk-Run Ratio Will Reduce Injury Risk......Page 162
Prediction Formulas......Page 163
Choosing the Best Shoe for You......Page 166