The rock hit the twin
The area of the twins is without doubt one of the most prone to conditions experienced by runners.
It is very common to hear in the consultation athletes without changing their training routines, after carrying a season running, overloading notice that zone. It also tends to be normal once the trouble is one of the twins, you begin to notice in the opposite leg. Then questions arise about the correct execution of exercises, the overload of training, possible dietary deficiencies, the correct choice of footwear, etc …
As noted, with innumerable factors, it is difficult to discern the exact nature of this pathology, as a rule, results from the conjunction of several factors, and disruption of the workout and competition and may even promote suspension of activity, with consequent damage in the case of professional athletes.
In this article, we will treat the most common injury in the area and its causes.
1. “Peter”
1.1 .- Symptoms
One of the best known and suffered ailments. The patient notices a puncture, a sharp pain is usually located on the inside of the twin in response to the sharp contraction of the muscle fibers, which may occur depending on the severity, from a contraction to a rupture of varying degree. There is no known exact cause of the injury, despite multiple studies, but if you recognize certain aspects that may enhance their appearance.
1.2 .- Causes:
1.2.1. Characteristics of muscle
The twin is a two-joint muscle, the part with the hamstrings in knee flexion and next to the soleus, the extension of the ankle. Such muscles have a very high proportion of fast fibers making them more prone to this injury. An abrupt and disproportionate stretching, neuromuscular incoordination or sudden stop, are the most common causes for suffering from this disease.
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a) Prevention: One can only affect the proprioceptive work both joints including muscles in solidarity with them.
1.2.2. Muscle fatigue
One of the most influential causes this type of injury. It is common, exceeding physical activity, not respect relevant or rest periods, ignoring the risk threshold for an exercise or physical activity which can lead to muscle over-exposure to such risks.
a) Prevention: It is vital to be aware of the importance of rest in addition to a successful recovery. Also, a load of training provided to our level, will greatly reduce all hazards.
1.2.3. Loss of fluids and salts
Another factor is set as more common and occurs due to perspiration resulting from the exercise, triggering all kinds of breaks and muscle problems.
a) Prevention: Maintain hydration routines logical, drinking for example, in the case of prolonged exertion before the onset of thirst is a response to salt and water imbalance in the body. Also, energy drinks, are a vital aid to recover lost sales.
1.2.4. Status deficient neuromuscular
Put another way, insufficient flexibility and low exercise tolerance.
A poor or inadequate work when carrying out the relevant stretches (at work for injury prevention) or physically handicapped persons themselves, as a tendency to shortening of the area by over development of muscle mass, resulting in a greater risk for these injuries.
a) Prevention: active stretching after warming and after assisted passive activity.
1.2.5. Heating inappropriate
Coupled with the previous factor, is one of the essential activities to prepare the area before performing an exercise and its poor performance causes all kinds of injuries including trafficking.
a) Prevention: The injury-prone areas should have special care when conducting warm-ups.
1.2.6. Athletic Shoes
The damping loss or other damage as well as an inappropriate choice to practice the activity is another factor that predisposes to injury.
a) Prevention: Caring for the integrity of shoes and choose the right type depending on demand.
1.2.7. Exercising on uneven surfaces often
Causing a greater burden in a given area.
a) Prevention: Running on regular surfaces as possible and, if possible, to absorb impacts. We take special care in areas such as mountain or asphalt.
1.2.8. previous injuries
Overloads, problems with the Achilles tendon, knee or ankle (acting in its operation), favoring the presence of this type of injury.
If the affected area, has suffered a poor recovery and has healed poorly, it becomes a weak point favoring the appearance of new lesions in the area.
a) Prevention: Obviously, if we know the fragility of a given area should be carried out preparatory work and recovery efforts more focused on it.
1.2.9. alteration of the column
When they begin to appear frequently this type of injury, any area related to the injury, which is collateral must be studied, including potential or induced congenital malformations in the spine.
a) Prevention: We must not neglect other peripheral areas, such as the spine, and focus on the injured areas to the detriment of those because in many cases, the causes lie in them and not directly affected .
1.2.10. General poor health and inadequate hygiene
Poor dietary habits, lack of sleep, alcohol, snuff and other, often exert a decisive influence.
a) Prevention: Develop good habits.
1.2.11. Environmental Conditions: Cold and humidity
Such conditions hamper the warm muscle, favoring the occurrence of injuries.
a) Prevention: The use of heat creams, a good warm up and use of appropriate sports clothing, avoid the risk of injury.