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long distance runners
compression shorts
smooth one
couple of days
nails
men and women
legs
More Common Injuries
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More Common Injuries

In todays article I'm going to continue with my last in regards to some common types of injuries that runners incur during their training. Now remember just because it is listed in this article it doesn't necessarily mean you will get them.

Black Toenails

Now I've never had this but it's a common injury among long distance runners. This is caused when you toe rubs up against the front of your shoe. If it rubs enough it'll cause a blood blister to form under your toenail. Most of the time it will cause your toenail to fall off. Also it is common to see if you run a lot of downhills.

Now to help prevent this type of injury it is recommended that you get a shoe that is at least a half size bigger than you normally wear. This will help from your toe from rubbing on the front of your shoe. Also try to keep your feet as dry as possible. Wearing wicking socks can help this. Keeping your nails trimmed will also aid in the prevention of the blood blisters.

Keep in mind you don't really need to do much when you get this condition. The black nail will eventually fall off when a new nail grows in. If you do feel pain for more than a couple of days see a doctor to make sure everything is ok.

Chafing

Inevitably if you run enough this is something that will happen to you. This is something that I used to get very often when I went out running. What I did to help me was to wear some type of compression shorts. This has actually stopped it all together with me. It happens when your legs rub together and against some clothing.

In women it commonly happens around the bra line. It is recommended that women wear a synthetic bra with smooth seams.

In men it can happen in the nipple area. What I did and other men have done is to wear a band-aid over each nipple so the rubbing of the nipple against the shirt will be smooth.

One of the things men and women do to help prevent it is to put some vaseline in the areas that are prone to chafing. If you do get it a common treatment is to put some A + D ointment on the affected areas and when you do go out for another run make sure you try to prevent it in the first place.

Runners Knee

The last condition I will cover in this article today is called runners knee. It normally occurs with long distance runners but can happen to anyone. When this happens to you, you may feel some soreness around the knee or behind the knee cap.

This commonly occurs if your quadricep muscles are weak or your feet roll inward when you run (this is called overpronation). If this does occur make sure you add ice once you have finished your run. You may have to take a couple of days off also.

One of the ways you can help prevent it is to strengthen your quads. Make sure you have the appropriate running shoes also. It is recommended you trade out your shoes every 300-400 miles even if they look like they are good. The inner workings of the shoes break down after so many miles.

So remember to take care of yourself out there.


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