If you are experiencing symptoms that may indicate the development of an injury, you can try the following options:
1. Reduce mileage
Since overuse is one of the main causes of injuries when running and walking, the first step is to adjust your training program. Depending on the type of injury, this can be either a decrease in the time and weekly mileage of running, or a complete cessation of training. If the pain goes away on its own after a couple of days, start slowly increasing the distance you run.
2. Replace running with another activity
For example, if your knee hurts, replace running with cycling or swimming. By choosing an alternative low-intensity cardio activity, you can continue to work on developing aerobic endurance without axial shock loads on bones, joints and muscles.
3. Apply ice or heat
Depending on the type of pain, you can apply heat or ice to the painful area. Cold compresses help reduce inflammation, and heat is better for chronic pain. Take an ice bath, take a bag of frozen peas, or freeze water in a paper cup and apply them to the painful area for 10 minutes 2-3 times a day.
4. Make self-massage
The massage roller and other home massagers are a great way to prevent many soft tissue problems before they become serious injuries. If diagnosed early, injuries such as iliotibial tract syndrome can be easily prevented by taking a few minutes a day to self-massage the thigh muscles.
Looking for specialist help
If prevention and primary care are not helping, or if you are experiencing severe or persistent pain, you should make an appointment with a specialist. Who should you contact in such a situation?
Here is a list of top runner injury specialists and walkers.
Sports Medicine Physician
If you are unsure of who to contact in the event of an injury, you can start with a sports doctor. They not only correctly diagnose numerous running injuries, but they also work closely with physiotherapists and therapists to help develop a rehabilitation plan and accelerate your recovery.
Physiotherapists will help you find the root of your problem with an injury recovery plan. Through a series of diagnostic tests that include running or walking on a treadmill , strength and muscle development, physical therapists often identify the root cause of a running injury. In addition to the rehabilitation program, they provide a set of exercises that will help you avoid similar injuries in the future.
In the case of an injury that is localized from the knee joint to the foot, it is best to see a podiatrist. Foot specialists treat everything from plantar fasciitis to Achilles tendon inflammation. They will also assist with the manufacture of individual orthopedic insoles that help runners and walkers avoid injuries to the entire kinematic chain.
Many active lifestyles swear by chiropractors to keep their bodies in optimal shape. Chiropractors treat any injuries to bones and soft tissues, as well as regularly prevent injuries and diseases of ODA. In addition to correcting abnormalities, they may use gentle manual therapy techniques such as active release techniques or instrumental soft tissue mobilization.
These soft tissue specialists are adept at relieving muscle spasms and tension that can lead to pain and restrict movement. Many sports massage therapists are certified active release and instrumental soft tissue mobilization techniques for more serious injuries.