This is the second of a series of articles about running injuries, and today we will talk about common running injuries.
- Part 1: What is a Running Injury and Why do They Appear
- Part 3: Think Like an Athlete, Cross Training for Runners
- Part 4: My Secret Pre-Race Warm Up
I know a lot of people just want a simple answer to everything.
So, if you are like most people, this article is right for you!!!
In our programs, we go deep into solutions for and the prevention of injuries, but if you just want to get started, I wrote this article just for you.
10 Common Running Injuries: Prevention and Treatment (quick fix)
This is a common overuse injury. Runner’s knee has several different causes. It often happens when your kneecap is out of alignment.
Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:
- Going up or down stairs
- Sitting with your knee bent for a long time
2. Stress fracture
This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It’s often due to working too hard before your body gets used to a new activity.
Pain gets worse with activity and improves with rest. Rest is essential, as continued stress on the bone can lead to more serious injury.
3. Shin splint.
This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly.
As far as pain is concerned, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an x-ray is recommended.
People with flat feet are more likely to develop shin splints.
- Stretching exercises
- Slow return to activity after several weeks of healing
4. Achilles tendonitis.
Formerly called tendonitis, this is inflammation of the Achilles tendon. That’s the large tendon that attaches the calf to the back of the heel.
Achilles tendonitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can create it. Tight calf muscles can also contribute.
- Icing the area
- Calf stretches
5. Muscle pull.
This is a small tear in your muscle, also called a muscle strain. It’s often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.
Treatment includes RICE: rest, ice, compression, and elevation.
Muscle pull commonly affects these muscles:
6. Ankle sprain.
This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward.
Sprains typically get better with rest, ice, compression, and elevating the foot.
7. Plantar fasciitis.
Inflammation of the plantar fascia. That’s the thick band of tissue in the bottom of the foot that extends from the heel to the toes.
People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity to your routine, plantar fasciitis can also happen without any obvious reason.
- Calf stretches
- Icing the bottom of the foot
- Wearing proper shoes at all times (even at home or on the beach)
8. IT (iliotibial) band syndrome.
This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.
IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.
- Cutting back on exercise
- Heat and stretching before training
- Icing the area after activity
These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.
To help prevent blisters:
- Start using new shoes gradually
- Wear socks with a double layer
- Apply petroleum jelly on areas prone to blisters
10. Temperature-related injuries.
- Heat exhaustion
You can prevent these by dressing appropriately, staying hydrated, and using sunscreen.
The statistics say that 90% of runners will miss at least a week of training every year due to some sort of pain.
That is normal when you run. The important thing is to rest and treat that pain before you resume running.
And here you have 10 common running injuries and their treatment.
Believe me, it`s better to miss one or two days than 2 years because you ignore the signals your body gives you.