Avoid These Common Running Injuries When You Train

Training too hard can lead to injuries- especially if you have no check system in place. The way you run also plays a role in your fitness. Fortunately, you can maintain a daily thorough routine and not put your physical form at risk. Here are some common injuries and how to treat/prevent them.

  1. Runner’s knee

This is a common injury associated with overuse. Runner’s knee may be as a result of various factors, and occurs when your knee cap is misaligned from its proper position. Over time, the cartilage on your kneecap may wear down. You are likely to experience this pain when

  • Walking up or down the staircase
  • Squatting
  • Sitting knee-bent for prolonged periods of time

Be careful not to exert too much pressure on your knee when training. Spread out the concentration around the legs. Ensure you stretch regularly. If you feel pain in your knees, add an ice compress.

  1. Stress Fracture

When there’s a minute crack in your bone, it can be painful. This is a common problem with runners and it affects their shin and feet. The major cause of stress fracture is exerting to much strain on your body without allowing it adapt to the pressure.

The pain can worsen with more activity, but tends to subside when your rest. Rest is a critical part of healing because more stress on the bone can exacerbate the injury.

  1. Shin splint

This is the discomfort some runners feel in front of or inner part of the lower leg, along the bone of the shin (tibia). This tends to happen when you suddenly change your workout routine. For example, sprinting longer distances or increasing your running days too soon.

Shin splint is more prevalent among people with flat feet. The treatment may involve:

  • Rest
  • Stretching exercises
  • Gradual return to work-out after weeks of healing
  1. Achilles tendinitis

An inflammation of the Achilles tendon can cause severe pain. The Achilles tendon is that large tendon that connects the back of the heel with the calf.

The discomfort of Achilles tendinitis is usually experienced early in the morning and during exercises. It forms when there is a repetitive activity on the tendon. Adding longer running distances to your regular routine can cause Achilles tendinitis. Having tight calf muscles can cause it too.

Treatment includes:

  1. Muscle pull

This is probably the most common injury associated with running, especially long distances. It is the result of a small tear in the muscle, and may also be referred to it as a muscle strain. When athletes overstretch their muscles, they experience a ‘pop’ sensation; the muscle tear. Effective treatments for a muscle pull may be remembered by the acronym RICE:

  • Rest
  • Ice
  • Compression
  • Elevation

As you run, be careful of any sudden changes to your routine. The body, in a bid to adapt, may strain the muscle or bones, resulting in an injury. Finally, always ensure you get sufficient rest before you pick up training.


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