Injuries Common to Runners

Most injuries that sprinters experience occur because of a drastic change in routine exercise, more intense work, overuse of the body, wrong training kits and lack of rest. Sometimes it is not the case of a full blown injury but could swing between extreme pain and a dull ache that shows up at intervals. Some of the injuries most runners are prone to are:

Patellofomoral Pain Syndrome (PFPS)

This is an irritation on the cartilage on the kneecap. Over 30% of running injuries are knee injuries. This is especially so when you run on imbalanced tracks, slopes and constantly hitting hard surfaces with already weak hips and glutes. Subjecting your kneecap to such vigorous activity puts so much pressure on the kneecap hence the irritation.

Take some days off or totally reduce mileage. Run only as far as you can without pain. Running uphill will help strengthen glutes since the muscles on your glutes control thigh movement.

Achilles Tendinitis

This will occur when you dramatically increase training. Your body wasn’t expecting this so the tendon tightens your calf muscles under so much work and becomes inflamed. The Achilles tendons connect your heel to your major calf muscles. Flat feet and wrong footwear are culprits as well.

Always wear balanced shoes for adequate support and stretch calf muscles. Apply ice. Leave out high heeled shoes for now and wear compression to help healing.

Hamstring Injuries

These can be defined as pulled muscles around the back of thighs that become weary or too tight. Sometimes it is due to a lack of proper warm up or overuse. Too long or too short or over stretched muscles or even muscle imbalance are the culprits that bring tension. Usain Bolt had hamstring issues in 2016 that made him pull out of the 100m Jamaican Olympic Trial.

Try not to let your quadriceps overshadow your hamstrings. Hinge on stretching before workouts. One legged deadlifts give the muscles strength, foam rolling, deep tissue massages, compression tights and bridges all help. Do not make sudden turns that will aggravate the stress level of the already bruised muscles. Get a lot of rest.

There are other injuries such as Plantar Fasciitis, which is usually because you have too high an arch or too low an arch, either way makes your exercises inflame the heel bone. This can be corrected by core work outs and staying off running for some time. There are also sprains and blisters and chafing and let us not forget the gnawing pain at the side of your stomach, (side stitches) usually from a bad running posture.

Running is an exercise of stamina therefore, use correct sports kits, wear appropriate shoes and replace them after every 600miles you clock. A lot of athletes tend to underestimate the effect and importance of shoes to their health and performance. Do not make this mistake. Work on your form and do not over train. Eat well, take care of your body. Carry out more lift exercises, they help build stamina and balance. Always remember to seek professional medical help.

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