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Back Injury from Running

Back Pain Due to Long Running

JUN 20 2008

Normally, athletes and sports enthusiasts place great stress on their backs. Runners are not exempted from back stress. They will surely experience back problem and injury from running in their life time. Runners must know how to take care of their backs.

They must be careful to watch for signs of stress, abuse, misuse, and injury. Else, a long term neglect of back pain and injury symptoms may worsen the condition and lead to permanent damage.

As one’s feet are put to maximum use during running, jumping, and other physical activity, the hips and spine are affected. They feel vibrations and shocks from the movements. Physical activities done strenuously and continually cause strain on the back after some time.

Risk for back pain and injury on flat footed runners and athletes is also higher. Flat footedness causes imbalances mechanically since running, walking, and etc. are not done on a normal level. Other foot and limb imbalances also lead to back pain and injury. It is important to wear the right foot gear, one that will help correct and support this condition. Consult professionals for orthotics. Have orthotics rightly and sufficiently fitted into your running shoes.

Cross country running also increases risks for back pain and back injuries. The ever changing terrain requires postural changes and runners often assume wrong body posture during the course of their run.

Back injuries range from spinal curvatures, disc problems, and others. Back spasms are a common complaint. These back spasms are often due to overuse, overtraining, or misuse. Also, they come from back injuries that were never put to proper and sufficient rest for healing and recovery. Direct trauma also causes back spasms.

Back muscle injuries are also common complaints of runners. It is important to visit your doctor once back muscle pains are felt. Follow his advice for diagnostics and recommended period of rest. Certain treatments when followed, will successfully lead to a healed back. However, recurring or persistent injuries may require surgery. Consult an experienced doctor and surgeon for serious injuries. You may consult a chiropractor for spine injuries and misalignments.

Consult a therapist for quick recovery from back injuries. He will be able to advise you on specific exercises you must incorporate into your training program. Strengthening reps for the abdomen and back muscles will benefit you well since weak abdominals and back muscles lead to back pain and injuries. Abdominal crunches and wall squats are good exercises for these areas. Tight hamstrings are also known causes of back pains and injuries. Make sure you follow stretching routines appropriately and long enough.

Total cessation from physical activities is not always the recommended course. If pain is bearable and if the injury is not serious, the athlete can maintain physical activity like running, walking, swimming, cycling, and many others. Lessen your training and running time and definitely cut back on hiking, climbing, and uphill running.

Do not mistake sitting for extended periods of time as a good recommendation for back injury recovery. This will cause further stress on your back. It would be better for you to devote more time for bed rest.

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Name: Ann M Brown

I have been diagnosed with a bulging disc in my lower back, and my husband is convince that I am not ever to running a marathon again. I did my first 10K in the 5th grade in 1977; I have done 26 marathons and a 50 mile ultra-marathon. If I don't run I get very grumpy and irritable. I have been Asics running shoes for the last 15 years, now I am trying to find a shoe that will help take the pressure off my lower back. Any suggestions?

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