Running is considered to be one of the most effective aerobic exercises. It is not just effective in shredding those fats, but it provides you with a lot of health benefits. It promotes good heart health, improves blood circulation and decreases your risk to various disorders, including diabetes.
Before we run, we make sure that we do stretching and other proper precautions to avoid hurting ourselves during the trail. However, no one is immune to injuries.
These running injuries are serious. It needs the attention of sports injury consultants who are experts in injury management and treatment to get you back to full activity.
Here are the 6 common running injuries and how to prevent them:
Patellofemoral Pain Syndrome
Also known as a “runner’s knee,” patellofemoral pain syndrome is the irritation of the cartilage under the bottom edge of your kneecap. According to Runner’s World poll with 4,500 respondents, 13% suffered runner’s knee. The knee injury makes up the 40% of the running injuries experienced by runners.
Anyone who puts extra load on their knees is vulnerable to this injury. To prevent runner’s knee, make sure you shorten your stride length and land with the knee slightly bent when running. Also, stretch your hip flexors beforehand.
Achilles tendinitis is a result of weakness or dysfunction of Achilles tendon which connects the two major calf muscles to the back of the heel. 11% of all running injuries are Achilles tendinitis while 7% of runners experience this injury.
Runners who dramatically increase their training are vulnerable to Achilles tendinitis. To avoid this, do not perform aggressive calf stretching. Also, do not wear flip-flops and high heels which can irritate the Achilles.
Plantar fasciitis causes a sharp or burning pain along the bottom of your foot. It is because of the inflammation of the tendons and ligaments that connect from your heel to your toes. 10% percent runners complain about this injury.
Individuals with very low or very high arches are vulnerable to plantar fasciitis. To prevent this injury, make sure you have a perfect pair of running shoes. Consult physical therapists or sports injury consultants. It is also advisable to elevate your feet when you rest.
Iliotibial Band Syndrome
The iliotibial band runs along the outside of the thigh from the hip to the knee. It can be inflamed when your knee flexes and extends, which causes the iliotibial band to rub on the femur. 14% of runners experience this injury.
Weak butt and weak glutes increase your risk to acquiring this injury. Make sure that you change directions every lap while running. Also, continue exercises and foam-rolling.
Shin splints is a result of over-exercising especially when the body is not prepared to handle the stress. This includes a dramatic increase in speed or mileage. 10% of runners who acquire this injury experience an achy pain in their shin.
To prevent shin splints, always wear the proper pair of shoes. Also, do not run too much and perform stretching before you start running.
A stress fracture happens when you slip or fall which causes tiny cracks in your bones. It can also be acquired when too much stress is being applied to a particular part of the body. Almost 6% of runners experience stress fractures, usually in their feet and heels.
Runners who overtrain are at risk to a stress fracture. To prevent this, make sure that you also perform weight training which can increase your bone density to support your body while running. Also, wear the perfect pair of shoes that prevent you from falling.
For more information on other running injuries visit NHS.