Runner's Guide to Sports Injuries – 7 Ways to Avoid Them

If you are someone who likes to run, you might find yourself running over thousands of miles every year. But when you are running a lot, the reparative impact can take a toll on your joints, muscles as well as connective tissues. Even though the best way to destress is exercising regularly, running can cause many knee, leg and foot injuries. So, if you are a runner, here are some of the most common injuries and how to avoid them.

Achilles Tendinitis

If you are struggling with pain in the back of your calf and heel you probably have Achilles Tendinitis. This particular injury is referring to inflammation of a tendon that is connecting your calf muscle to your heel. Runners usually experience it if they have increased the intensity or mileage of their runs. If you don’t treat it, it can lead to your Achilles tendon. Once your tendon is torn you will have to have surgery to repair it. To avoid getting it in the first place, you must have proper running shoes, increase the intensity gradually as well as take it easy if you are experiencing even the slightest discomfort.

Runner’s Knee

One of the most common running injuries is the runner’s knee. It can happen because of so many different reasons such as squatting, keeping your knee bent for a long time as well as running. Runner’s knee happens when the cartilage on your kneecap wears down. The best way to avoid getting runners’ knees you mustn’t run on hard surfaces and wear shoe inserts if you have knee problems.

Hamstring Injuries

As most of us know, your hamstrings are things that help slow down your lower leg when it is in the swing phase when running. If your hamstrings are tired, weak or tight they are more prone to injuries. Even though hamstring tears are more common with sprinters it can still happen when you are running long distances. In most cases runners who do long-distance experience slow hamstring tears because of reparative small tears in the connective tissue. But in order to avoid any issues from occurring, you must warm up thoroughly before working out as well as stating the hamstrings.

Shin Splints

Probably one of the most common running injuries is shin splints. The name refers to the pan that you feel on the lower part of your legs along the shinbone. Often, they happen because you have increased the volume of your running too quickly. In most cases, they will go away after you rest but you can get shockwave therapy to ensure a full recovery. If you leave them untreated, they can cause stress fractures. To avoid any of these from happening just like with all of the injuries listed above, never run on hard surfaces. Other things that can keep you from injuring yourself is to scratch and roll out your calves, straighten your hip muscles as well as avoid drastically increasing the intensity of your workouts.

Plantar Fasciitis

Another very common injury when you are a runner is something called Plantar fasciitis which is a foot injury. It is irritation and degeneration of the layer of tissue on the bottom of your foot which acts as a spring when you are running. The best way to prevent it from happening is by running on hard surfaces. Another thing to pay attention to is having shoes that fit your feet perfectly. The best way to ensure that your running shoes fit properly is to consult a professional.

Stress Fractures

Most people know what a stress fracture is but aren’t aware that it can happen when you are running. For those who don’t know, a stress fracture is a hairline break that happens because you are getting repetitive stress on your bone. It is nobody’s interest to have a fracture of any kind and here is how you can avoid it. Always make changes slowly, if you are starting a new running routine take it slowly and progress gradually. You should never increase the amount of exercise by more than ten per cent a week. Another thing that will help you reduce the risk of getting a stress fracture is getting proper nutrients. There is nothing that will make your bones stronger than fueling your body properly.

IT Band Syndrome

The injury most people aren’t family with is the IT band syndrome. What IT is, is the iliotibial band which is a long piece of connective tissue that goes from your other hip to your knee. It helps stabilise your knee when you are running and walking. Usually, it happens because of the reparative friction of the IT band upon your leg bone. To prevent any complications from happening always walk a mile before running to warm up your body. Another important thing just like preventing previously listed injuries is to slowly increase your mileage or the intensity of your workouts. One more important tithing you can do if you are running on a track is to keep changing directions repeatedly.

When you are a runner or do any kind of physical activity injuries are bound to happen no matter how careful you are. As you can see the most common areas to injure are your legs, knees and feet. No matter what you do, if you experience any kind of discomfort or pain when or after you are running it is best to get it checked out. It is always better to check it out and have it been nothing than not going at all and hiring yourself even more.

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Written by Nina Simons

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