Running Repairs by Paula Coates

Author:Paula Coates
Language: eng
Format: epub
ISBN: 9781408195499
Publisher: Bloomsbury Publishing Plc

• Pain

• P.R.I.C.E.

• Prevent stiffness

• Muscle spasm/weakness

• Anti-inflammatories

• Improve range of motion

• Localised swelling

• Restore normal flexibility and strength

• Cramping

• Return to daily activities and then running

• Inflammation

• Resist the temptation to run too soon

The time needed for full recovery after a sprain or strain depends on the severity of the injury and individual rates of healing. Up to six weeks’ rehabilitation is normal to reach recovery for a moderate strain, while a severe sprain can take 8–12 months before the ligament is fully healed. Extra care should be taken to avoid re-injury on return to running after both a moderate and a severe sprain or strain.

PREVENTING SPRAINS AND STRAINS

There are many things you can do to lower the risk of sprains and strains:

• Maintain a healthy, well-balanced diet to keep the muscles strong

• Maintain a healthy weight

• Replace running shoes regularly

• Daily stretching

• Maintain a good level of physical fitness

• Warm-up and stretch before and after runs

• Avoid running when tired or in pain

• Run on even surfaces

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