SUNDAY, March 23, 2003 (HealthDayNews) -- Because cross-country runners have to trek through unpredictable terrain, often in wet and muddy weather, the sport can lead to a number of unexpected injuries.
Unlike runners who stay on roads or tracks, cross-country racers encounter more hills and obstacles, increasing the stress on their ankles and feet. So, while 175,000 runners are treated by doctors for injuries every year, cross-country runners are especially at risk, according to the American Academy of Orthopaedic Surgeons.
To prevent injuries, runners should stretch before and after running. They should stay hydrated, pay close attention to the terrain, run only during the day, and stop running during the hottest times of the day. Another important factor is using the proper running shoes. To avoid injuries, runners should wear light, but well-padded, shoes, according to the academy.
One of the most common, but often unnoticed, injuries for runners is shin splints, a persistent pain in the shins. At the beginning of training season, runners are prone to this injury if they train too hard to try to get in shape too quickly.
The main problem with shin splints, says the academy, is determining how bad the injury is. Runners may have a light case of tendonitis, inflammation of the tendons, or they may have more serious stress fractures, small cracks or breaks in the bones.
In both cases, the academy recommends runners rest the injuries to ensure they don't become worse. As a preventative measure, runners should ease into a training program, such as slowly increasing the length of the run or training on alternate days.
More information
For tips on developing a safe running program, visit the the American Academy of Orthopaedic Surgeons.
