Common Running Injuries, Causes and Treatments

You’ve trained intelligently and followed all the injury prevention techniques but you’ve still suffered a running injury.  How should you get back in shape for OCS or your next PFT?

What should you do now?

Let’s take a look at some of the most common running injuries, their causes, and how to treat those injuries.

Runner’s Toe
Runner’s Toe occurs when the nail is either pressed down too much on the bed underneath it or the nail tears from the bed itself. Either condition causes blood to pool between the nail and the bed. The nail eventually turns black.

Runner’s Toe can be caused by poor fitting shoes (most common cause), excessive downhill running, and wet shoes. Typically, the longest toe is pressed against the front of the shoe causing damage to the nail and/or nailbed.

The primary treatment is to ensure that your shoes are long enough and fit correctly. If bleeding continues and pressure builds beneath the nail, you will require professional advice to release the fluid.

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Physical Fitness Test in Depth: The Run

This part of the PFT kills more applicants than anything. People are just intimidated to run. Running can be a lot of fun if people do it the right way. Here are a few steps to getting off on the right foot.

1. Always, always run with a partner. Running can get very boring by yourself.

Run with friends!

Run with friends!

 

 

2. Start at a pace and distance you are comfortable with and build steadily. Having said that, don’t be afraid to push yourself outside of your comfort zone relatively soon. The key word is START at a comfortable pace and distance.

3. Every run does not have to be lightning fast. Run at a pace that you can comfortably converse with your running partner.

4. Run slower at the beginning of your run and work into a faster pace. Always finish a run strong instead of starting like fire and sputtering across the finish line.

5. Look where you are going to instead of at your shoelaces or the pavement.

6. Run at least 3 times per week every week. Work up to 4 or 5 days per week even if you only run a mile or two on some days.

Remember that there are many ways to improve your run time. The key to a good run workout is not overall mileage or speed work but consistency. Plan your runs and run your plan. Believe it or not, ANYONE can run below 18:00 minutes if they put forth the effort. If you do put forth the effort now, you will be reaping the benefits at OCS. Here are some of the key elements that I have incorporated into my run workouts to help me. I have not done all of these at once but have done all of them at one time or another.

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