Despite being associated with numerous benefits including stronger bones, healthy weight, disease prevention, stress relief, improved cardiovascular fitness and increased confidence, running can also lead to certain injures, which are far more serious than lingering soreness, aches and twinges. Consequently, every runner should take preventive measures and acquire information regarding available treatments in order to stay safe and healthy when performing this form of physical activity.
List of 10 common running injuries
- Stress fracture probably represents the most serious running injury experienced by people who do not allow their bones to heal or repair themselves after training excessively. The location and the severity of the fracture determine the amount of rest needed. In some cases, the runner must undergo surgery. In order prevent such injuries, every person performing this physical activity must add more nutrients and calories to the current diet in order to improve bone density.
- Shin splint, also known as medial Tibial stress syndrome, causes pain around the tibia following tissue inflammation among new runners who do not maintain a correct posture or who carry excess weight. Applying ice directly to the injury, taking ibuprofen and a well-deserved break form running is the best solution when dealing with a shin splint. Stretching exercises and consistent training should impede this problem form occurring again in the future.
- Ankle sprain in a common running-related injury, which refers to the stretching of ligaments usually resulted from a twist. A combination of ice packs, compression, supports and braces that keep the foot elevated represents the most effective treatment in this case. Those who want to protect their body against such injuries can focus more on balance exercises to build ankle strength.
- Runner’s knee or IT band syndrome can appear not only after running but also after squatting. Climbing and descending the stairs often because the cartilage on the kneecap wears down in time. Those experiencing such injury should reduce their mileage by half and start running uphill, for prevention, lateral side steps with resistance bands but also proper warm-up exercise and stretching are idea.
- Muscle pull is equally possible when running or jogging and represents the unfortunate consequence of overstretching a muscle. The runner can feel the muscle tear in several areas including quadriceps hams trains, and calf. The best treatment for this type of injury includes the use of ice and compression but it also requires elevating the affected leg and getting enough rest. The runner must resort to combined training programmers to avoid muscle pulls or strains.
- Achilles Tendinitis affects runners with tight, weak calves by causing stiffness and pain in the back of the heel. If the person experiencing such pain does not stop form running, the injury might become more serious and require more recovery time. The treatment consists of ice, rest and calf-stretches. Heel drops lead to strong calves thus preventing a relapse.
- Plantar fasciitis affects the tissue on the bottom of the foot known as plantar fascia. More specifically, it lead to irritation, inflammation or tear. Recovery can last approximately six months or even more in some cases. A foam roller and a frozen water bottle represent great allies when experiencing this running-related injury. Massaging and stretching the plantar fascia as well as using an adequate pair of shoes will keep the runner safe.
- Abdominal stitches, or exercise-related transient abdominal pain, has nothing to do with legs, but it still represents a negative result of poor running posture and overrunning thus leading to pain felt on the side of the stomach. In order to make the pain go away, the runner must breathe properly and tighten the core
- Patellar tendinitis refers to the inflammation of the tendon that makes possible any knee-bending motion. Any other physical activity that puts a strain on the knee, apart form running, can lead to his common injury. Reducing the weekly mileage and applying ice to the affected area several times a day is necessary to treat patellar tendinitis. Prevention consists in strengthening the muscles around the knee through stretching and exercising.
- Blisters are not just visually unappealing but also painful. These fluid-filled bubbles appear when running due to the friction between skin and generally new shoes. The friction practically tears the top layer of the skin which can prove to be quite unpleasant. In this case, prevention is the best cure and it involves wearing double-layered or synthetic socks and using shoes that fit perfectly