On Jun 13, 8:10 pm, "bigflet...@gmail.com" gmail.com>
wrote:

"Due to its high-impact nature, there are many injuries associated
with running. Common injuries include "runner's knee" (pain in the
knee), shin splints, pulled muscles (especially the hamstring),
"jogger's nipple" (irritation of the nipple due to friction), twisted
ankles, iliotibial band syndrome, plantar fasciitis, and Achilles
tendinitis. Stress fractures are also fairly common in runners
training at a high volume or intensity. The most common running-
related injuries are due to over-exertion or bad running form.
Repetitive stress on the same tissues without enough time for recovery
or running with improper form can lead to many of the above. Generally
these injuries can be minimized by warming up beforehand, wearing
proper running shoes, improving running form, performing strength
training exercises, eating a well balanced diet, getting enough rest
and "icing" (applying ice to sore muscles, or taking an ice bath). Ice
immersion is a very effective modality in the treatment of subacute
injuries or inflammation, muscular strains, and overall muscular
soreness. For runners in particular, ice baths offer two distinct
improvements over traditional techniques. First, immersion allows
controlled, even constriction around all muscles, effectively closing
microscopic damage that cannot be felt and numbing the pain that can.
One may step into the tub to relieve sore calves, but quads, hams, and
connective tissues from hips to toes will gain the same benefits,
making hydrotherapy an attractive preventive regimen. Saint Andrew’s
cross-country coach John O’Connell, a 2:48 masters marathoner, will
hit the ice baths before the ibuprofen. "Pain relievers can disguise
injury," he warns. "Ice baths treat both injury and soreness." The
second advantage involves a physiological reaction provoked by the
large amount of muscle submerged. Assuming one has overcome the mind’s
initial flight response in those first torturous minutes, the body
fights back by invoking a "blood rush." This rapid transmission
circulation flushes the damage-inflicting waste from the system, while
the cold water on the outside preserves contraction. Like an oil
change or a fluid dump, the blood rush revitalizes the very areas that
demand fresh nutrients. Make sure not to stay in any longer than 15
minutes; 10 minutes is usually sufficient. There is a strong consensus
among the running and scientific community that all of those can be
effective in both minimizing and recovering from running injuries.
[citation needed]

Another injury prevention method common in the running community is
stretching. Stretching is often recommended as a requirement to avoid
running injuries, and it is almost uniformly performed by competitive
runners of any level. Recent medical literature, however, finds mixed
effects of stretching prior to running. One study found insufficient
evidence to support the claim that stretching prior to running was
effective in injury prevention or soreness reduction,[5]. Another,
however, has demonstrated that stretching prior to running increases
injuries, while stretching afterwards actually decreases them.[6] The
American College of Sports Medicine recommends that all stretching be
done after exercise, this is when the muscles are most warmed up and
capable of increasing flexibility. Recent studies have also shown that
stretching will reduce the amount of strength the muscle can produce
during that training session.

Inconsistent experimental methodology and the failure to use proper
stretching methods are reasons given to explain the conflicting
results[citation needed]. Because of this, members of the running
community argue that stretching remains helpful.

"Swimming is an excellent form of exercise. Because the density of the
human body is very similar to that of water, the body is supported by
the water and less stress is therefore placed on joints and bones.
Swimming is frequently used as an exercise in rehabilitation after
injuries or for those with disabilities.

Resistance swimming is one form of swimming exercise. It is done
either for training purposes, to hold the swimmer in place for stroke
analysis, or to enable swimming in a confined space for athletic or
therapeutic reasons. Resistance swimming can be done either against a
stream of moving water (often termed a swimming machine) or by holding
the swimmer stationary with elastic attachments.

Swimming is primarily an aerobic exercise due to the long exercise
time, requiring a constant oxygen supply to the muscles, except for
short sprints where the muscles work anaerobically. As with most
aerobic exercise swimming is believed to reduce the harmful effects of
stress. Swimming can improve posture and develop a strong lean
physique, often called a "swimmer's build." Muscle development depends
upon the stroke and distances trained, but avid swimmers typically
have well-developed triceps, upper backs, deltoids, and as well as
quadriceps."