Avoiding+Injury

A stitch is a pain that is usually felt on the right side of the abdomen below the rib cage. The pain may also be so severe that the runner has to slow down or stop running altogether. Runners may experience soreness several days after having a stitch. It is thought that the diaphragm going into a spasm causes the stitch. The cause of a spasm may be due to the movement of the internal organs (Liver, Stomach, Spleen) against the diaphragm. This movement may cause stress on the diaphragm, which may respond by going into a spasm. If the diaphragm is moving up (Breathing out) when the organs are moving downward this could cause tension and a spasm in the diaphragm.
 * The Side Ache **

If you experience a stitch in a race change your breathing pattern. Change you breathing patter so that the leg on the opposite side of the body from the stitch is on the one that hits the ground whenever you breathe out. Another thing to try is grunt loudly as you breathe out. This of course might startle runners, which could be a bonus too!

Below are listed some possible reason that may predispose you to getting a stitch:

1. Lack of training 2. Weakness in the abdominal muscles 3. Nervousness 4. Starting out too fast in a race 5. Eating just before running (Usually causes pain in the left side) 6. Improper breathing

So, how can training prevent side stitches?

1. Train in the off season 2. Strengthen the abdominal muscles 3. Breathe deep and try to relax before your race 4. Start out slower in your races 5. Don’t eat within two hours or more before training or racing 6. Learn how to belly breathe and learn to exhale when the left foot strikes the ground. 7. Strengthen your diaphragm by lying on your back with books on your abdomen and breathing in so the books rise significantly.

See the [|Deadly Side Stitch] article for more information.

Take a look at this video for many good exercises to do for Shin Splints. Exercises to prevent and treat Shin splints
 * Prevention and Care of Shin Splints **

//**Cause:**// As a runner some time in your career you will suffer from blisters. Blisters are caused by friction. Heat and moisture intensify friction by making your feet swell. This explains why many runners suffer blisters during races or long practices. //**Prevention:**// 1. Make sure your shoes fit properly. Buy your shoes from a dealer that has knowledge about running shoes. Measure your feet each time you buy shoes. It is a good idea to buy your shoes later in the day when your feet are at their largest size. 2. Wear synthetic socks that wick moisture away from the skin. Purchase socks with reinforced heels and toes. 3. Lubricate your feet with Vaseline or use Talcum powder. 4. Moleskin over problem areas. Some people actually use duct tape over problem areas. 5. Use clean socks every time you run. 6. Wear two pairs of socks. //**Treatment:**// If you have a large blister, drain it. If you don’t drain it, your blister will hurt and it could puncture on its own. To drain the blister, wash your hands, then wipe a needle with alcohol and sterilize it. Don’t put the needle in a flame. The carbon can further irritate the wound. Use an antiseptic to clean the area before penetrating the blister. Once you’ve punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole. Don’t remove the skin. Then clean the area again and cover the blister with a tight bandage. You can take the bandage off periodically and soak your foot with Epsom Salts (follow package directions) to draw out the fluid. After soaking, put on a fresh bandage. It’s a good idea to keep a bandage on until the skin tightens up. If you’ve got a small blister, leave it intact. The skin acts as a protective covering over a sterile environment. For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. Follow the prevention suggestions mentioned above the next time you run. It may be best to have the school trainer treat your blisters.
 * Prevention and Care of Blisters **

For more information see this article on [|blisters].

Replacing lost fluids is necessary to prevent dehydration. When your fluid levels drop, your cooling mechanism could be adversely affected. On those hot humid days your body’s ability to cool itself is extremely important. Dehydration can also cause health problems that may show up on race day. Over the years, I have seen runners become nearly unresponsive after races because of dehydration. In several instances we have taken the affected runners to hospitals for treatment. In many instances the temperature was cool, which didn’t seem to be a condition conducive to cause dehydration. Most people who study this problem suggest that all people should consume eight glasses of water a day. Obviously if you are exercising you will need to drink more than that. How much you need is tough to say but a good rule is to drink enough during the day so that your urine is a pale yellow. Real dark urine means you are not taking in enough fluids. Some runners go so far as to weigh themselves on a regular basis and if they notice a marked drop in weight they consume more fluid. Medical officials suggest that if you have lost 5% of your body weight you are dehydrated. What should you use to replace fluids? Water is the best source of fluid but you should also consider drinking some sports drinks too. Sports drinks serve three main purposes. They help replace lost fluids, they help replace electrolytes and they help supply some energy needs. There are many drinks out on the market and most of them will probably help to some degree.
 * Fluid Replacement (Hydration) **

IT Band Check out this site for information on IT Band injuries: [|IT Band Syndrome] Using a roller to stretch the IT Band. Watch this video to see how. [|Stretching with the Roller] Another good video on stretches: