Cool Running- 6 Solutions to Mid Run Mishaps
These are 6 possible scenarios that many of us face. Also at the end I will post a link to other common injuries: Article Link
"Oh No! Muscle Cramp
Recovery Plan: Stop running and apply pressure to the muscle. Press firmly for 15 seconds — don't massage. Then gently stretch the muscle. Repeat the pressure/stretch cycle until the cramp subsides. Walk at first, then slowly increase your pace.
Oh No! BlisterRecovery Plan: In a short run or race, keep going. Otherwise, it's best to deal with a blister before it becomes painful enough to throw oft your gait. Covering it with a Band-Aid or moleskin is ideal. But if an aid station or home is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot.
Oh No! Side StitchRecovery Plan: Notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. So if you were leading with your right foot, inhale when the left foot steps. If that doesn't help, stop running and reach both arms above your head. Bend at the waist, leaning to the side opposite the stitch.
Oh No! Ankle TurnRecovery Plan: If you suffered a minor sprain, your first few steps will be painful. But once the ankle loosens up, you'll be able to run on it and get back in the race with ease. Stop if your pain is more severe with each step — that's a sign of a fracture.
Oh No! Stumble and FallRecovery Plan: Get up and assess yourself. Road rash or minor scrapes can be patched up later. (Heavy bleeding needs immediate treatment.) Running might feel difficult at first because your heart rate will be elevated and you'll be shaken up.
Oh No! Stiffness After a Pit StopRecovery Plan: Keep your breaks brief — two minutes at most. Walk while taking water rather than coming to a complete stop. Start back up slowly; don't resume your prior pace right away."
Check out the online article called, "Trouble Spots!"
This will give you some more information on running injuries.