Common Running Injuries – Get To Know Them So You Can Avoid Them
Although running is a sport that has plenty of positive benefits to offer, running injuries still do occur even to the most experienced runners. Some of the injuries can be prevented while some cannot be. However, we can always prevent and minimize our chances of getting injured by educating ourselves about it.
Knowing more about the common running injuries can help us be better prepared in knowing how to handle it and to help us to not repeat the mistakes, many other runners are making, thus minimizing the risk of getting ourselves hurt unnecessarily.
Running puts a lot of stress on our legs and you will notice that most of the injuries are related to the area near the legs such as the hips, knees, ankles and feet. Below are some of the injuries with the highest number of occurrence amongst runners.
Knee pain, which is also known as Runner’s Knee or Patellofemoral Pain Syndrome (FTPS), is a common type of injury that many runners have encountered. With this injury, you will feel pain around the knee cap area. Sometimes, it can also cause swelling around the knees. Though there are many factors that cause this injury, it is most likely caused by the misalignment of the kneecap which is caused by activities such as squats, sitting with bent knees and running uphill.
Personally I had terrible trouble a while back and as soon as I stopped hitting the treadmill in the gym, I was fine. So when you get knee twinges, don’t panic just start looking at things that you can change about how and where you run and this may well help that troublesome pain.
Shin splints is an injury where you feel pain around the shin area. When ignored and untreated, this can cause fracture to the lower leg bones on the shin. Shin splints can heal on its own, as time passes provided that proper care is given. To stop or reduce shin pain, you can stop running and rest, place ice on the shin area, change your running shoes and do proper warm ups before your running sessions.
Muscles Strain and Soreness
Muscle soreness or strain is common especially after running. It can happen to muscles such as the hamstrings, quad muscles and also on the calvesí muscles. Muscle strain occurs when you don’t do a proper warm up before running, increasing your mileage, running harder than usual or overextending your muscles in the wrong way due to wrong running forms.
Achilles Tendinitis is a condition where the tendon that connects your calves to your heels is inflamed. This is an overuse injury where stress has been repeatedly applied on the Achilles tendon and finally causes the pain. Achilles Tendinitis is caused by conditions such as the increment of severity and distance in your running where your Achilles tendon will be exposed to a greater level of stress. With this injury, you will normally feel pain around the ankle area. You can treat Achilles Tendinitis through simple home remedies using ice compression packs, wearing heel pads, taking adequate rest to allow the pain to subside and also by wearing compression bands.
Plantar Fasciitis is known commonly as a type of heel pain. It refers to the ligament that runs from the heel to your toes that supports the arch of your foot. Your feet hurts due to the injuries on your plantar fascia ligament. The common causes of plantar fascia includes poor walking patterns, being overweight, tight Achilles tendons, just to name a few. Some ways to relieve the pain on your feet includes taking rest and giving your poor overworked feet some time to rest, placing ice packs to reduce the inflammation and also investing in better quality and comfortable shoes.
IT Band Syndrome
The Iliotibial Band Syndrome is an injury where the band or the ligament that extends over from the hips to the area below the knee is inflamed and causes a stinging sensation when your feet strikes the ground while running. In some cases, the pain can still be felt after you have finished your run. The IT Band syndrome is often mistaken as knee pain as the pain can be felt around the side of the knees. IT Band syndrome is caused by certain repeated actions that causes the band to rub against the bone. Some of the common causes of IT Band syndrome includes poor posture, wearing of the wrong shoes, running with your legs turning inward on one direction repeated, running on uneven grounds, just to name a few.
Each runner will encounter an injury or two at least once in a while. This is quite a common scene as running is a type of sport that emphasizes on the legs. So, if you are also a runner and you want to prevent yourself from getting injuries from running, you may want to pay more attention on your legs as it is the body part that will have the most stress and impact during running.