Running Injuries How to Prevent and Overcome Them

by Noakes, Tim; Granger, Stephen

• ISBN13: 9780195782882
• ISBN10: 0195782887
• Edition: 3rd
• Format: Paperback
• Copyright: 2003-06-12
• Publisher: Oxford University Press

Summary

In this completely revised edition of their best-selling handbook, Tim Noakes and Stephen Granger present the most up-to-date findings on running injuries, and their prevention, diagnosis and treatment. At some point in their running careers, most runners find themselves injured, in pain, or even laid off. Running Injuries is the ultimate resource on injury prevention and is the unrivalled guide for runners of all levels -- from elite athletes to weekend joggers to doctors.

Table of Contents

To our readers	v
The authors	vi
Acknowledgements	x
1 New insights into running injuries	1	(4)
The revolution in understanding running injuries	1	(1)
Factors predisposing to injury	2	(3)
2 Understanding the body	5	(12)
Biomechanics of body motion	5	(1)
Principles of the ideal running stride	5	(6)
The ankle as a universal joint	5	(2)
'Normal' or 'ideal' gait	7	(4)
How structural realities interfere with the ideal running stride	11	(1)
Structural deficiencies	12	(5)
The 'clunk' foot	13	(1)
The hypermobile foot	13	(1)
The normal foot	13	(1)
Biomechanical structure and shoe design	14	(1)
Other structural defects	15	(2)
3 Understanding the mind	17	(12)
The influence of the mind	17	(1)
Psychology of injury	17	(1)
Psychological factors in responses to injury	17	(4)
Personal factors	17	(4)
Psychological patterns of response to injury	21	(3)
Some specific psychological injury patterns	24	(5)
Munchausen syndrome	24	(1)
The over-eager parent syndrome (injury as a weapon)	25	(1)
The runner who does not want to get better	25	(1)
The iatrogenic injury syndrome	26	(1)
The psyche-out injury syndrome - an escape	26	(1)
The 'my injury is unique' syndrome	26	(3)
4 Preventing running injuries	29	(34)
Guarding against injury	29	(4)
Gender	29	(1)
Anatomical abnormalities	29	(1)
Heavyweight	29	(1)
Inappropriate shoes	29	(1)
Training errors	30	(1)
Inflexibility	30	(1)
Muscle imbalance	30	(1)
Failure to warm up	30	(3)
Shoes	33	(5)
Shoes designed primarily for shock absorption	34	(1)
Shoes designed primarily for foot control	34	(1)
Monitoring shoes	35	(3)
About orthotics	38	(1)
Training	38	(4)
Stretching	42	(3)
Benefits of stretching	43	(1)
Dangers of stretching	43	(1)
Physiology of stretching	43	(1)
What this means in practice	44	(1)
Stretching techniques	45	(8)
How stretching increases flexibility	47	(1)
Planning a stretching programme	47	(1)
Useful stretching exercises	48	(5)
Strengthening muscles	53	(8)
Warming up	61	(2)
5 The ten laws of running injuries	63	(12)
Unique features of running injuries	63	(1)
The first law of running injuries	63	(2)
The second law of running injuries	65	(1)
The third law of running injuries	66	(1)
The fourth law of running injuries	67	(1)
The fifth law of running injuries	68	(1)
The sixth law of running injuries	69	(1)
The seventh law of running injuries	69	(1)
The eighth law of running injuries	70	(1)
The ninth law of running injuries	71	(1)
The tenth law of running injuries	71	(4)
6 Bone and muscles: a discussion of non-site-specific injuries	75	(24)
Similar injuries at different sites	75	(1)
Bone injuries	75	(9)
Muscle injuries	84	(15)
7 A troubleshooter's guide to site-specific injuries	99	(75)
Injury sites and frequency	99	(75)
Upper torso	101	(1)
Back	102	(3)
Buttocks	105	(1)
Hip, pelvis, and groin	106	(5)
Upper leg	111	(5)
Knee	116	(13)
Lower leg	129	(14)
Injuries from circulation interference	143	(4)
Tendon injuries	147	(14)
Ankle	161	(5)
Foot	166	(8)
Diagnosis chart	174	(7)
Glossary	181	(6)
Index	187