How to Prevent and Treat Common Running Injuries

How to Prevent and Treat Common Running Injuries

Today, running is not only one of the most popular ways to stay fit but also a great way to spend time outdoors, improve one’s coordination and even nurture one’s mental health. However, doing it wrong can easily send you down a path of pain. Sports injuries are very common and ignoring them will only make them worse. Forget about the “no pain no gain” notion and learn about preventing and treating common running injuries instead. How to prevent and treat common running injuries.

What causes running injuries

The first thing you should know about running injuries is that not all of them happen suddenly. In fact, most of them are a result of the continued stress running involves. This causes some muscles, joints and connective tissue to suffer, especially if you are doing something wrong. In most cases, running injuries are a result of training errors. You might do it too much, too often, you might be wearing inadequate shoes or running on an inadequate terrain. It’s also possible that you don’t have the right form while running or you might not warm up properly before your run. All of these things can lead to injury.

Types of running injuries and their treatment

All running injuries involve some level of pain, so if you’ve been experiencing pain and discomfort, perhaps it’s time to stop and evaluate your situation. Some of the most common injuries include the following:

• Knee injuries, or the so-called “runner’s knee,” involves pain in the knee and is caused by overuse. You should consult a physical therapist if you are diagnosed with it.
• Pain in the calf can be caused by tightness in the muscles and inflammation. It is recommended to do stretches to alleviate it.
• Shin splints are extremely common and can be a result of overuse as well, but muscle imbalance or running too much on hard surfaces can be a cause too. You may need to look into orthotic devices to solve this issue.
• Achilles tendinitis can be a result of overexerting yourself as well, but wearing inadequate shoes and running on hilly terrain or in cold weather are also risk factors. You will experience swelling and pain in your Achilles tendon. Ultimately, seeking out sports focus podiatry is the best course of action.
• Plantar fasciitis or arch pain manifests in pain in your heel or midfoot. You will probably experience this first thing in the morning if you are affected. It can also be treated by a specialist.
• People who train seriously are also at risk of developing stress fractures in their bone. If you are experiencing pain, swelling, or bruising, getting an X-ray as soon as possible should be the course of action.
• Runners are at risk of ankle sprain too. If you experience symptoms such as swelling, bruising, discolouration, and pain, you should take a rest for the next several weeks and may need physical therapy.
• Finally, pulling a muscle from time to time is very common. If you experience it, turn to the RICE treatment.

Prevention

As they always say, prevention is always better than treatment. While some running injuries will have you back on track in no time, others can compromise your running for a long time. 

The most important gear for a runner is their shoes, so this is something you should never compromise on. Your choice will depend on your running style, so it’s worth seeking professional advice. Break in your shoes gradually to avoid annoying blisters. 

Next up, one of the most important steps before any kind of physical exercise is warming up, and the same goes for running. Devote 10 minutes to stretching before you head out and you will prevent many injuries. Learn the proper steps that will warm up each of your muscle groups well.

As for your regime, make sure that you develop a strategy and plan well instead of just going for it. As you can see by the common causes of injuries, not knowing when to stop will cause you problems. So, don’t go over your limits but develop a gradual plan. Choose an appropriate terrain and when going running, start slow and ease into it first. You might want to consult with a personal trainer on the best workout plan for you.

When running outdoors, runners are at risk of heat injuries such as sunburn, heatstroke, and dehydration, too. Cold weather can be a risk as well. So, whenever you’re heading out, wear appropriate clothing – don’t forget about head protection either. Make sure you always keep well hydrated and stay reasonable when it comes to weather conditions!

Running injuries can put an obstacle between you and your goals, so you should do everything you can to prevent them in the first place. If you experience pain, however, don’t push yourself but seek appropriate treatment.