6 Common Running Injuries And How To Prevent Them

For people who want to remain fit and healthy, as well as those that seriously want to shed off some pounds, running is a good exercise to do on a regular basis. But, just like other types of sports, it can lead to physical injuries if you are not being careful.

Running Injuries

Runners, whether beginners or marathoners, are prone to different kinds of injuries due to all the pressure and strain placed on their legs, knees, and feet. The following are 7 of the most common injuries running can cause:

Shin splint pain - Also called Medial Tibial Stress Syndrome, this is an injury that affects the bone surface, tendons, and muscles in the shins. It is characterized by a series of sharp pains that occur while running or, in worse cases, even while walking on an average pace. It is commonly experienced by running newbies and women who are frequently in high heels.

Plantar fasciitis -This injury happens once the thick tissue band that connects the heel to the base of the toes (known as the plantar fascia) is overstretched, swollen, or torn due to running so much. It is characterized by a painful sensation that starts at the base of the heel the moment you put weight on that foot.

Achilles pain - If you like to run uphill, Achilles pain is one injury that you should watch out for. The Achilles tendon can get inflamed once it is exposed to too much stress, so even the slightest movement of the foot can be very painful.

Patellar Tendinitis - This running injury is quite common among people who regularly play basketball. Once the tendon that connects the kneecap to the shinbone is torn, overstretched, or inflamed, there will be pain shooting up the leg every time you move.

Iliotibial Band Syndrome - If you are female and go long-distance running at least two hours per week, watch out for this injury. Excessive strain and pressure to the knees and shins can result to inflammation and soreness to the fiber bands that line the outer surface of these two.

Patellofemoral Pain Syndrome - Usually experienced by female runners, this injury causes stiffness and pain around the kneecap area.

Injury Prevention

These injuries are terrible news, so you have to know what you need do to prevent them. Here are some useful tips to keep yourself injury-free:

Choose the right running shoes

Nowadays, there are so many shoe brands that offer high-quality running shoes to minimize the risks of running injuries. Even though many of them are on the pricier side, a good pair of running shoes will never be a bad investment. Besides, treatment for these running injuries will cost you way more money. Do not just go for the cheapest ones or just use that old and tattered pair you bought 10 years ago. If you are serious about running, you will understand that you will need shoes that can effectively protect you from these injuries.

Stretching and training

Before you go out for a run, do some stretching exercises first. That way, the muscles in your hamstrings, calves, and back are loosened and your blood circulation is enhanced. Furthermore, doing some supplemental training to strengthen your quadriceps, knees, and other body parts gets rid of any imbalance in your physique and will contribute to injury prevention.

Intensity Management

A lot of runners push themselves too hard sometimes. This is very common among beginners, especially those that think they can just go 5 miles non-stop on their first run and be able to do that every single day. What they do not know is that overdoing and training beyond what their body is capable of will only bring pains, aches, and injuries.

It is important to assess your strengths, start slow, and gradually climb up that intensity ladder. Start doing a mile every other day for two weeks, then add another mile after a month,  and so on. Doing this allows your body to adjust to the strain and pressure appropriately.

Proper diet and hydration

It is necessary that you eat a balanced meal once you decide to take running seriously since your body will need all the energy to keep up with this increase in activity. Also, drink lots of water to avoid dehydration.