elcome to the quest of running injury-free and in comfort.

Below are a few of the most common injuries and situations a runner might face during practice sessions or on the main day of the marathon, the best remedies as well as preventives to make sure they don't occur in the first place.

~ Runner's Trots

This might not be an injury, but it is a situation that most people who train regularly have experienced at some point or the other, but have been too embarrassed to discuss with others.

Have you ever, on one of your long runs, suddenly experienced this excruciating urge to go to the restroom, for the long haul?

Well, that is what is known as Runner's Trots.

While the definite cause of this is unknown, there are certain possible causes:

1. The constant bouncing up and down is thought to produce these symptoms.

This theory is supported by the fact that this syndrome is less common in non-impact activities, like cycling or swimming.

2. It could be caused by intolerance of certain food groups.

This happens when you eliminate certain food groups from your diet as part of your training.

So what do you do? Since the cause is uncertain, there are no surefire remedies. But:

~ Make sure you don't eat too close to race time, though.

~ Reduce or eliminate the intake of certain food groups, like dairy and fibre that could lead to feelings of indigestion one or two days before race day.

If all else fails, don't worry.

The Mumbai marathon course (on January 16) is well equipped with roadside restrooms. They aren't the swankiest. But, heck, if you gotta go, then you gotta go.

~ Runner's Side Stich

Every runner has had this happen to them: a sudden sharp pain shooting into the side of your abdomen.

This is most commonly caused by a cramp in the diaphragm. It could also be due to gas in the intestines or food and water in the stomach.

To cure this stubborn pain:

1. Slow down and exhale forcefully every time your left foot hits the ground if the stitch is on your right.

And vice versa if it occurs on your left side.

2. Dig your fingers under your ribcage and into the cramping muscle, thus stretching the diaphragm.

3. If you feel like you have this problem due to food, don't eat too close to the run.

~ Plantar Fascitis

The plantar fascia is the tissue that runs from the base of the toe to the heel.

Inflammation or irritation of this tissue causes this syndrome.

The most notable characteristic of plantar fascitis is pain on rising, especially the first few steps out of bed.

The causes of plantar fascitis could be biomechanical problems, like flat feet or high arched feet, sudden changes in training like sudden increases in speed, distance, incline, etc. Or poor or worn out footwear.

Cures are:

1. Apply ice to the inflamed area for ten minutes.

2. Massage the inflamed surface with a ball or marble.

3. Avoid high impact activities, like running, sprinting or plyometrics, and relying on lower impact activities, like cycling and swimming until the inflammation subsides.

~ Runner's Knee

Call it chondromalacia, patellar malalignment, patellofemoral pain syndrome or just good ole Runner's Knee, this is a common running injury that could be prevented.

If you experience pain behind your kneecap when you sit, walk or run that may worsen when walking downstairs or running downhill, you most likely have runner's knee.

These symptoms could also sometimes be accompanied by grinding and cracking noises and swelling.

Running is a high impact activity, which sends an impact through your ankle, knee and hip joints every time your foot hits the ground.

The force of this impact depends upon certain factors, like the running surface, your body weight, speed, etc.

The best prevention to Runner's Knee is proper footwear. This ensures maximum absorbtion of the impact.

Tight or weak quadriceps could also be the cause. So stretch and strengthen the quadricep muscle. This serves as prevention.

The treatment is the same as with almost all other athletic injuries: RICE: Rest, Ice, Compression, Elevation.

Don't wait for this problem to occur.

Start using the prevention tips as soon as possible.

Enjoy pain-free running for the rest of your life!

~ Shin Splints

Shin Splints refers to a painful condition that develops along the inside of the shin.

It occurs usually along the lower half of the tibia, anywhere from a few inches above the ankle to about halfway up the shin.

Most times, the main cause of shin splints, as with any other overuse, running injury can be simply put into four words: Too much too soon.

The treatment? RICE!

Another common cause of this injury is tight calf or tibialis anterior muscle.

Inflexible calf muscles can be remedied by performing this calf stretch:

• Stand with the balls of your feet on a step or platform. Gently lower your heels towards the floor, thus stretching your calves.

The tibialis anterior is a muscle situated on the tibia, or the shin bone.

The stretch for this muscle requires a partner:

• Sit with your legs extended towards your partner and let him/ her gently press down on the top of your foot like s/he's pushing the toes towards the ground.
• Apply force gently and slowly. Don't force the stretch beyond the person's range of motion.

As with most other running injuries, check your footwear.

They are not on your feet to just make you look pretty. They are there to absorb some of the impact that results from running.

All the best!

DON'T MISS!

• Water, the marathon mantra
• Are you fit to run the marathon?
• Eat to run! 

Rustom Warden, a personal trainer, has been running his own personal training gymnasium in Mumbai since 2002.