Are you a runner? What are the most common running injuries and how to avoid them? How to avoid them? Unfortunately, as a runner, you might be aware of some of the most common running injuries.
Running involves a motion with high impact and injuries are common.
There are many things that you can do to prevent this; from wearing the right shoes to running on more gentle terrain, or even adding supportive insoles to your shoes that will comfort and move everything into a neutral position.
It’s important to understand common injuries, how to treat them and prevent them. Approximately 30% to 40% of runners will experience at least one of these five most common injuries:
Knee injury affects 30% of runners and it can be caused by issues such as soft tissue mobility, lack of strength, and flexibility. What to do? Stretching and strengthening the muscles around the knees, even hips muscles and hamstrings are a crucial part of preparing yourself for a run.
This injury is most likely to happen at the beginning of training. Shin splints are common among runners in high school and runners who had time off before going back to running. The injury is caused by overtraining, and appropriate rest is important to prevent further injuries. Improve flexibility of hips, calf and ankles to prevent the injury.
IT Band Syndrome
The IT band is the fibrous band that supports the outside of the knee. IT band syndrome is the second most common injury among runners. It’s important to strengthen the muscles which control stability, especially the hips and glutes. Also, it can be very beneficial to improve balance. Use a foam roller and do exercises such as lunges, leg raises and bridge exercises. On top of this, yoga and pilates can be helpful to increase flexibility and strength.
This injury is common among hill runners and sprinters. The symptoms include pain around the tendon and swelling. Again, flexibility, balance and strength play an important role. If you have Achilles tendinitis rest and put some ice on it. Also stretching the calf area and heel can help. What type of exercise should you do? Try calf raises and toe-to-wall stretches.
This injury is caused by the repetitive nature of running and it mostly happens to those who already injured their foot. Rest is crucial here. Also, foot and toe stretches can help you deal with the pain. You can wear compression socks, proper footwear to help you deal with the weight-bearing pressure of the injured foot.
Should You Run When Injured?
The answer to this question depends on how severely you are injured. Each one of us is different. However, it’s important to stress that you shouldn’t make this decision on your own. Go and see a doctor before running while injured. The answer to this question is: “Yes if your doctor says so.”
How to Prevent Injuries from Happening?
Many injuries can be self-inflicted if you are increasing intensity, changing running shoes or terrain, or using improper training and stretching. You should talk to your physical therapist about factors that can lead to injuries and help them treat these.
If you have a personal trainer, keep in mind that they are not equipped to diagnose an injury or treat one. Still, they can give you tips on proper terrain and factors that play a role in the injury.
Two also important things to do in order to prevent injuries are starting slowly and making sure you have enough rest between two runs. Avoid increasing your weekly mileage by more than 10%. Also, find some time to rest by switching to other physical activities such as yoga or swimming, or riding a bike. If you are an avid runner, always keep in mind that you need one full day of rest every now and then.
Right way of running
The following tactics are advised by experts for avoiding injuries:
Determine your running objectives
You may decide to start jogging in order to socialize with friends, enhance your physical appearance, lose weight, or improve your cardiovascular fitness. Whatever the motivation, it’s a good idea to specify this objective while coming up with your workout schedule. You should run quickly to increase your heart rate, for example, if you want to improve your cardiovascular fitness. It is preferable to run at a slower pace for a longer period of time if you are trying to lose weight or reduce body fat. Your doctor or personal trainer can determine that a modest walking or jogging program is ideal for you depending on your goals. Setting goals aids in maintaining a safe pace and prevents overexertion, which can lead to injury.
Make a physical assessment
Your running performance may suffer and your risk of injury may rise as a result of certain health issues. Your risk of injury can be specifically increased by osteoporosis, arthritis, and other degenerative joint conditions. Before you begin to run, talk to your clinician about any severe health difficulties you may have.
Stretch after your run and warm up before
Some of the most frequent injuries can be avoided by doing this. The muscles that move your ankle and leg joints need to be stretched the most. They consist of the hamstring, which moves the knee and hip, and the calf muscle, which moves the knee and ankle. For five minutes, stroll or jog softly. At the conclusion of your run, cool down for a further five minutes at the same speed.
Put on the proper footwear. In an athletic store, where a salesperson may assist you in selecting the right shoe for your foot type, buy running shoes. This may lessen the risk of accidents. Take care!