Many people across the globe enjoy running, whether it’s jogging, athletics, or other sports. Some do it for weight loss and others because they enjoy being competitive. Whilst it’s a great way to stay in shape, it can also be dangerous if you’re not aware of the potential injuries. In this article, we’ll discuss some of the most common running injuries and how to prevent them.
Pulled Muscles Or Ligaments
Pulled muscles or ligaments can be caused by a sudden movement or overuse of the muscle, and they can bring considerable pain and discomfort. If you’re experiencing any sort of pain when running, it’s best to stop and seek medical attention. Continuing to run with an injury can lead to further damage and make the healing process much longer.
To help prevent pulled muscles or ligaments, be sure to warm up properly before beginning your run. This will help loosen up the muscles and prepare them for activity. Additionally, be sure to stretch after your run as well. This will help keep the muscles limber and reduce your risk of injury. If you do experience a pulled muscle or ligament, be sure to take some time off from running and allow yourself to heal. This may mean missing out on a few races, but it’s important to make sure you are taking care of your body so that you can continue running long term.
Runner’s Knee
This is a condition that can be caused by overuse or injury, and it can cause pain, swelling, and stiffness in the knee. Treatment includes rest, ice, compression, and elevation (RICE). Physical therapy may also be recommended to help strengthen the muscles around the knee. Surgery may be appropriate if other treatments prove ineffective. Prevention of runner’s knee includes warming up before running, stretching regularly, and avoiding excessive mileage. If you are experiencing symptoms of a runner’s knee, stop running and see your doctor.
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Shin Splints And Achilles Tendinitis
Shin splints are a common running injury, especially among beginners. They occur when the muscles and tendons around your shin bone become overworked and inflamed. Shin splints can be painful and make it difficult to continue running. If you think you may have them, rest is the best course of treatment. Ice and pain relievers can also help reduce inflammation and pain. If the shin splints are severe or don’t improve with rest, see a doctor for further treatment options.
Achilles tendinitis is another common running injury. It occurs when the Achilles tendon (which connects your calf muscles to your heel bone) becomes inflamed. Achilles tendinitis can be quite painful and make it difficult to walk or run. Treatment includes rest, ice, and pain relievers. In severe cases, surgery may be necessary, so always see a doctor early on.
Plantar Fasciitis And Iliotibial Band Syndrome
Plantar Fasciitis is an especially common running injury among new runners. It occurs when the Plantar Fascia becomes inflamed. Plantar Fasciitis can be extremely painful and make it difficult to walk or even stand. If you suspect you have it, see a doctor quickly for diagnosis and treatment.
Iliotibial Band Syndrome (ITBS) is a common injury for runners that’s caused by the iliotibial band becoming irritated and inflamed. Symptoms of ITBS include pain on the outside of the knee, swelling, and stiffness. The best way to treat ITBS is to rest, ice the affected area, and stretch the iliotibial band.
Hip Flexor Strain
This is caused by the overuse of the muscles and tendons that support the hip joint. It’s often seen in runners and other athletes who participate in activities requiring repetitive motion of the legs. Some of the most common symptoms include:
- Pain in the front of the hip
- Difficulty walking or running
- Stiffness in the hip
- Muscle spasms
If you’re experiencing any of these symptoms, it’s important to see a doctor or physical therapist so that you can begin treatment. Hip flexor strain is treatable, but if it’s ignored it could lead to more serious injuries such as tendonitis or bursitis. Treatment for hip flexor strain includes RICE to help reduce the pain and inflammation. Physical therapy can help to stretch and strengthen the muscles and tendons around the hip joint, so they are better able to support it.
Hip Bursitis
Bursitis is a condition that results from inflammation of the bursa (which is a small, fluid-filled sac located between the skin and underlying muscles or tendons). Hip bursitis may be caused by overuse, age-related changes, or injury.
Symptoms include pain and tenderness in the hip area, difficulty walking, swelling, and redness. Treatment typically includes rest, ice therapy, medication to reduce inflammation, and physical therapy.
Pulled Hamstring And Hamstring Strain
A pulled hamstring is when one or more of the hamstring muscles are stretched or torn. A hamstring strain is a specific type of pulled hamstring, and it happens when one or more of the fibers in a muscle are overstretched or torn. Both conditions can cause pain and difficulty walking and running. If you think you have either condition, see your doctor as soon as possible for an evaluation. Treatment may include RICE, physical therapy, and/or surgery.
In terms of prevention, always:
- warm-up before running
- stretch your hamstrings regularly
- cross-train so that you’re not putting all of the stress on your legs from running
We’ve now covered major ground in terms of common running injuries. We’ve discussed their symptoms, treatment, and prevention. Always build up your sporting activities slowly, and consult with a doctor and personal trainer before you begin. Then you can enjoy running both now and for many years to come.