Top 5 Common Running Injuries

Common Running Injuries

Running injuries can affect anyone. Here are five most common running injuries. Learn how to identify symptoms, causes of running injuries and what to do if you have an injury, and when you need medical help.

You’ll also get tips on how to avoid being injured in the first place, such as choosing the right shoes and warming up properly.

Whatever your injury, it is important to listen to your body. Do not run when you feel pain, start again when you are fully recovered.

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5 Common Running Injuries

1. Knee Pain:

Knee pain can have many causes, such as under-patellar swelling. David Roberts Center for Physiotherapy in Manchester says that knee pain is the most common condition among runners.

What is the feeling you generate?

While you are running, you may feel pain in the front of the knee, around the knee or behind the patella. It may light or sharp and severe.

What should I do?

To ease knee pain at home, David Roberts Center recommends that putting snow on the knee and stretching. Place the ice on the painful area for about 20 minutes (several times) a day. Do not put snow directly on your skin.

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To stretch the area, David recommends that lying on your side with the affected leg at the top. Bend your upper leg so that your foot is back towards your butt, and then hold it in your hand in that position and keep your knees together. Maintain this stretch for at least 45 seconds, breathing deeply and feeling the stretch of the thigh. Repeat this process about six times a day.

If the pain is severe or the knee is swollen, consult your doctor immediately. If the knee pain is not severe, stop running.

2. Achilles’ Pain:

Achilles tendon is a tight, rubbery tendon at the back of the ankle that connects the muscles to the bone. Frequent running may cause exhaustion and tear of the tendon over time.

What is the feeling it generates?

You may have pain and swelling in the back of your ankle or heels. The pain may be simple but persistent.

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What should I do?

To treat Achilles’ pain at home, David recommends that putting ice on the area if you feel convulsions there (do not put ice directly on your skin). You can also massage the area with your fingers gently.

Can I still run?

The sharp pain will stop you from running completely. Even if the pain is not severe, it is a good idea to rest until the pain is gone, and let the doctor examine it if it is still.

3. Leg Pain:

Leg pain affects the front of the leg and under the knee. It is often referred to as tibial spines.

What is the feeling it generates?

The runners often realize that there is a mild pain in the leg but they are still running. However, this can cause increased damage to the area, which can lead to sudden sharp pain that stops you from running completely.

What should I do?

During the first few days, the pain can be relieved by placing the ice on the area regularly (never put ice directly on your skin). Consult your doctor or physiotherapist if the area is swollen, whether the pain is severe or if it does not improve within two to three weeks.

Can I still run?

Leg pain is likely to stop you from running completely. Take a break for two or three weeks before starting again gradually.

4. Heel Pain:

Pain or swelling can occur in the heel or bottom of the foot if you run a lot, if you run hard or if your shoes do not help you well. The medical name of heel pain is plantar fascia.

What is the feeling it generates?

The heel pain is often severe and occurs when your weight is focused on the heel. It can make you feel like someone is putting something sharp in your heels, or as if you were walking on sharp stones.

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What should I do?

David recommends that putting snow on the area. It is the best way to freeze a small bottle of water, then put it on the ground and roll it back for 20 minutes. Do not put snow directly on your skin.

There are also many stretching exercises that you can do to relieve heel pain. If there is a large swelling in the heel then consult with your doctor immediately.

Can I still run?

You will not be able to run with heel pain. If you treat the pain early enough, it will naturally disappear within 2-3 weeks, and then you should be able to run again.

5. Muscle Strain:

The most common pain that occurs due to the leg muscles. Tension often affects new runners whose muscles are not running.

What is the feeling it generates?

The pain of muscular tension is often sudden and generates a feeling as if someone has tripped over an area of the leg or the area of the ovary.

What should I do?

Most stressors can treat at home. Stop running and put the snow on the painful area for about 20 minutes (several times) a day (do not put snow directly on your skin).

Can I still run?

You will not be able to run with a muscle strain. The time it takes to stretch to heal and to return to running again from two to six months.

Tags:    Fitness Tips  healthy tips,  Top 10

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