5 Most Common Running Injuries
Running is one of the most seemingly convenient and easy to follow sports related activities or workouts all throughout the world. However, the concern over the incidence of running injuries is a matter of grave seriousness. If you are a consistent runner following the routine religiously, it is likely that you may have experienced a frustrating blow out because of these running injuries. Having observant knowledge about these injuries is always helpful, as it can at least prepare you for the worst case scenario and give you a plan of action to follow in case you encounter one.
However, it goes without saying, prevention is the key to avoidance. Knowing how to prevent injuries in running, and not allowing these running injuries a chance to even emerge on the surface is the wisest of all options.
Here are some of the most common running injuries and an insight on preventing these running injuries from obscuring your love for the sport.
One of the most common running injuries is plantar fasciitis, characterized primarily by sharp stinging pains at the base of the heel of the foot. It is a pesky concern wounding runners very commonly, and can be experienced as either a slight discomfort felt while running or excruciating shots of pain at the base of the heel. The good news is, preventing running injuries such as plantar fasciitis is very much possible. The right shoes that are high stability in nature can work very effectively in overcoming most symptoms and concerns displayed by this horrendous injury. Furthermore, icing the affected area, stretching the calves, not walking bare feet are fixes that can help provide relief in a quicker fashion. If you want to absolutely eliminate every possible root to this running injury and minimize the chances of offsetting the occurrence to this concern down to a zero, stretching and strengthening foot muscles is a good idea.
IT Band Syndrome
IT band syndrome is a running injury mostly recognized based on the stabbing pains it causes on the knees due to downhill running or running on the same side of the road each time. If not addressed to on an immediate basis, this running injury can have quite a crippling effect on the runner. Running downhill or running on the same side of the road puts a lot of unbearable pressure and stress on the side area of the knee, leading to a friction emerging between the femur and the IT band, causing the IT band to swell. This swelling gets aggravated each time the runner runs subsequently and the pain can intensify to the extent of having quite a detrimental impact on the runner’s leg. Preventing this running injury entails making sure you don’t just run on the same side of the road or downhill. Massaging the muscles around the swollen IT band area along with constant stretching can help sufficiently in relieving pain and icing can help reduce inflammation substantially.
Shin splints are running injuries that basically describe a set of symptoms, not a confirmed diagnosis. Shin splints can be a product of problems with the bones, the muscles or the attachment of the bones to the muscles. Shin splint pains are usually caused because of the amount of stress that is levied on the shins for whatever reason. Preventing this running injury requires using the right shoes while running, preferably those with shock absorbing insoles. Furthermore, increasing intensity in speed and volume of running almost instantaneously can have a hazardous impact on the lower legs and the shins, and hence, it is advisable to make sure you progress on to a higher intensity running routine in a step by step gradual fashion. Moreover, running on softer surfaces such as grass will prevent you from exerting too much pressure on your lower legs, and help prevent running injuries such as shin splints.
The Achilles tendon is basically the thick band of tissue that attaches the heel bone to the calf muscle in your leg. Achilles tendinitis can be characterized by the excruciating pain it channels at the back of the lower leg, close to the heel. If left untreated, it can possibly lead to a rupture of the Achilles tendon. Preventing running injuries such as Achilles tendinitis requires for the runner to ensure that he does not in any way increase the intensity, frequency and duration of the running training sessions all of a sudden. Furthermore, regular stretching and strength training sessions can lead to stronger muscles and more flexibility, acting as preventative measures to running injuries such as Achilles tendinitis.
If the intensity of pain you experience right below your knee increases each time you run, you are suffering from a running injury called the runner’s knee. More commonly, the pain experienced in this running injury is limited to the knee joint; however, it can potentially progress up the thigh or on to the outer side of the shin as well. Preventing running injuries such as the runner’s knee requires a controlled running routine. Excessive training can aggravate knee joint pains by over loading the tissues. Furthermore, stretching and wearing the right kind of shoes can also be adopted as preventative measures to running injuries like the runner’s knee.