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Ailments and Injuries
Below are the most common runner's ailments and injuries: We cannot, however, be responsible in telling you if a doctor is necessary or not. If you have any doubts about your injury, we would recommend seeing a sports medicine doctor.

Influenza and other illnesses with fever
If you have the flu with fever, then endurance training should be set aside! A fever is a clear sign that the body needs a break. Endurance training with a fever can be dangerous and can also prolong your recovery time. This is why you should spend your time in bed and do not train at all. Make sure to drink enough and rest your body by sleeping a lot. Additionally, make sure to take enough Vitamin-C. As soon as your body temperature has reached a normal temperature of (98.6°F), you may start up training again with slow, continuous runs. If in 2 to 3 days, you haven't fallen back into a relapse, then you can work out again. Don't try to make up the missed training from your illness; instead, just go on with the planned training program. If you fill out the training plans correctly, VICSYSTEM will adjust and adapt your training plan for optimal training results.

Blisters don't normally force you into a doctor's office unless you miscalculate the severity and end up with an infection. When you develop a blister, there are two possibilities: either it is still a closed wound, in which case we recommend you leave it closed. This way the wound can heal itself without any danger of infection. Most of the time the blister will dry on its own and then you can remove the skin by yourself. The other typical blister possibility is that the blister is open. In this case, remove the remaining skin (works well with a nail clipper) and then disinfect it. Ideally, leave the wound open so that it can dry out. Then put a special band-aid for blisters over the wound until it falls off on its own.

Chafing occurs when there is recurring rubbing between fabric and skin. The best thing to do to prevent this is to rub some sort of cream or Vaseline onto sensitive areas. Also when buying clothes, make sure there are no seams in odd places. If there is a seam right over your nipple, this can of course become painful due to chafing. Even tape your nipples for longer runs or races to prevent chafing. For other sensitive areas, rub in Vaseline or a disinfecting ointment.

Sore muscles
Sore muscles are actually microscopic tears in the muscles and the soreness is therefore considered a minor injury. Soreness occurs between 8 to 24 hours after a hard work out. Warm baths and light non-impact sports (cycling or aqua jogging) can help the healing process. Working out with extremely sore muscles can slow the healing of the musculature and cause long-term damage to the muscles. With VICSYSTEM the training is calculated in a way that you do not get sore muscles, so you can set another training stimulus the next day.

Muscle cramps
Muscle cramps are mostly caused by dehydration, but also due to poor physical condition. So first of all, be sure to drink enough. Drink about 1.5 liters per day and then add another liter on for every extra hour working out. For example, drink about 3.5 liters for 2 hours of training. You should drink about one or two glasses of water about half an hour before your training. If, however, you are not in the greatest condition, we would recommend strength training and hill running to build up your base strength. It is quite uncommon for a lack of magnesium to be the cause of muscle cramps. However, many doctors 'prescribe' magnesium at the first sign of muscle cramps.

Tight muscles/knots
One can develop tight muscles by running hard workouts. Long-term tightness can cause overuse problems with the musculoskeletal system. This is why it is very important to "get rid" of knots found in muscles. You can alleviate the knots through stretching, visiting the saline-bath, or a warm-water bath to loosen them up. The most beneficial thing for muscle tightness is a massage done by an expert or going to manual trigger-point therapy. If you would like to try loosen the muscles through stretching, the best method is the hold and relax method: bring the muscle to the stretching position and hold it for 10 seconds, stretch for 20 seconds and then repeat the method three more times.

Strained muscles
Strained muscles are the consequence of the total over-use of the muscle, which then forces you to take a break. In this case, follow the RICE rule: Rest-Ice-Compress-Elevate. After that, visit the doctor and even physical therapy.

Black toenails
Black toenails are caused by the swelling of our feet during running. During a marathon, our foot-size can grow up to 1.5cm longer than usual. This is why it is important to buy marathon shoes a bit bigger than necessary. But, the shoe is also not allowed to be too big or else you'll slide around in the shoe and get blisters on the sole of your foot after the first mile. This means that it would be better to choose a size in the middle and risk a black toenail. To be honest, runners know that black toenails almost belong to the sport. The only thing is that black toenails can be quite painful. As soon as you feel it pulsating, you should heat up a sterile needle and then pierce the nail. Allow the blood to leak out, disinfect it and then bandage it. It is very important to leave the nail itself alone as it will fall out on its own, even though a new nail is on the way. If the alignment of the new toe nail seems crooked, one can make sure the nail grows in straight with a fake toe nail which a pedicurist can attach.

Sprained Ankles
Twisting an ankle is the most common running injury and is often not paid enough attention to. On top of the injury of the ligaments when twisting an ankle (by straining the ligament or the over stretching of it), it is also tied with a bone bruise (due to compressive forces). This "bruise" is the inflammation within the bone itself can cause problems over a long period of time. In a worst case scenario, necrosis can occur (the death of cells in an organ or tissue). After twisting an ankle, it is very important to rest it for a couple of days (perhaps use crutches). Furthermore, as long you have strong pain in the ankle and it remains swollen, don't run. A visit to the doctor and a physical therapist is definitely recommended. The whole healing process takes at least 6 weeks.

Achilles tendon irritation
An achilles tendon irritation is a serious injury because an achilles rupture can occur after the irritation! It is important to reduce your workouts and visit a doctor and a physical therapist! I recommend massaging both sides of the achilles tendon with an old tooth brush for those who have constant problems, which stimulates the blood flow to that area. Along with this, the calves should be kept loose, knot-free, through massages and stretching on a regular basis. Additionally, the muscles around the shin bone should be strengthened with exercises (with an elastic band). Other than that, it is important that one wears the correct shoes. Many runners think that running on hard surfaces is the reason for their achilles problems, which is why they stick to soft surfaces when suffering from Achilles problems. However, it is the other way around with the achilles. Softer surfaces causes more work for the achilles as it is constantly being used to balance, which is why we recommend that you run on asphalt after getting an achilles tendon injury!

Shin splints
Pain in the shin, or shin splints (periostitis), are the result of running on hard surfaces such as the track or asphalt. This is why it is important to reduce your workout load and then if possible, avoid hard surfaces if suffering from shin splints. One can improve the blood flow to the area with ice-massaging (10 seconds on the painful area, wait 30 seconds, repeat for approximately 5 minutes). Start workouts again only when the pain has left. Warning: if the pain keeps coming back in the same place, see a doctor to make sure it isn't a stress fracture!

Ischiatic nerve problems
The ischiatic nerve (sciatic nerve) problems occur when pain branches out from the pelvis and could goes down (as far down as the foot). This mostly occurs in runners due to tightness in the M. piriformis (muscle situated deep in the pelvis). With small problems, a visit to a physical therapist is recommended. A preventative measure: stretch regularly. Sit on a chair, place one foot on the opposite knee, so you make a 4 shape, hold this position for 1 minute.

Metatarsalgia (painful foot condition in the metatarsal region) can be the first sign of a stress fracture in the foot. This is why you should visit a doctor if you suffer from continuous problems. You should consider your shoe material as well as buying orthotics as a preventative measure.

Plantar fasciitis
Plantar fasciitis is an inflammation of the fascia on the bottom of the foot and can prevent you from running. At the start of the pain in the arch, make sure you reduce your workout load, massage the sole of the foot and tape up (with the instruction from a professional) to lighten the load. A preventative measure is to conduct foot-exercises regularly. In VICSYSTEM, these are built into your training plans!

Runners Knee
Runners Knee (pain under or around the kneecap) occurs when the tendon between the tensor fascia lata grinds repeatedly against the outer-side of the knee joint. If this pain continues to prevent you from running, then you should see an orthopedist about a possible tear in the tendon. Preventative measures: stretch the muscle regularly.

Weitere Beschwerden:
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überlastungssyndrome

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