Best ways to avoid 5 Common Running Injuries
There are five common running injuries with a variety of causes. The two most common reasons are
- Bio-mechanical - With a professional running coach this can be addressed, however many great runners have logged numerous miles with extremely poor running form, so this may or may not be the primary cause.
- Worn out or improperly fitting running shoes – This I find is the most common situation. I know if my knees start to ache, typically I can figure my shoes are starting to break down. Shoes are the most critical part of you running equipment and should never be a place where your running budget is compromised. It is ok to find the best deal on the shoe you need, but to save money and get the wrong shoe is a costly mistake.
The five most common running injuries are:
1. Plantar Fasciitis –
From heelspurs.com
The most common cause of heel pain is plantar fasciitis. Many patients with plantar fasciitis have a heel spur on the front and bottom of their heel, but heel spurs do not necessarily cause pain. The common name is "heel spur" because it’s easier to pronounce than "plantar fasciitis" and doctors are able to point to the spur on an x-ray. Causes of heel pain include inadequate flexibility in the calf muscles, lack of arch support, being overweight, suddenly increasing activity, and spending too much time on the feet. Arch support was rated the best treatment in our first survey of 1,800 visitors to heelspurs.com. Customers give the Pinnacle Insole the highest reviews. In other surveys, patients ranked rest, ice, tape, and night splints as the most beneficial treatments for heel pain. Ibuprofen Cream can be applied directly to painful areas to avoid stomach irritation.
For more detail information go to Heelspurs.com
2. IT Band Syndrome
From Rice University
The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. The gluteal muscles and the tensor fascia lata muscle attach to the top, and the lower part attaches to the tibia, just below the knee. It functions primarily as a stabilizer during running and can become irritated from overuse. Runners will usually describe pain on the outside part of the knee or lower thigh, often worsened by going up or down stairs, or getting out of a car.
For the complete story visit Rice University website.
3. Chondromalacia
From the By Mayo Clinic staff
You walk up stairs; your knees hurt. You kneel in the garden; your knees hurt. Even after just sitting for a long time, your knees hurt. What’s going on? Your knees may be telling you that it’s time to take a break.
The cartilage under your kneecap (patella) is a natural shock absorber. But it doesn’t come with a lifetime guarantee. Overuse, injury or other factors may lead to a condition known as chondromalacia patella — a general term indicating damage to the cartilage under your kneecap. A more accurate term for chondromalacia patella is patellofemoral pain.
Simple treatments — such as rest and ice — often help, but sometimes you may need physical therapy or even surgery to ease patellofemoral pain.
Following are the steps to address this injury
- Symptoms
- Causes
- Risk Factors
- Complication
- Prepare for an Appointment
- Test and Diagnosis
- Treatment and Drugs
- Prevention
4. Achilles tendonitis
One of the more serious sports injuries, from the By WebMD
What Can Cause Achilles Tendon Injuries?
An Achilles tendon injury might be caused by:
- Overuse.
- Stepping up your level of physical activity too quickly.
- Not stretching enough before exercise.
- Wearing high heels, which increases the stress on the tendon.
- Problems with the feet. An Achilles tendon injury can result from flat feet, also known as fallen arches or over-pronation. In this condition, the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
- Muscles or tendons in the leg that are too tight.
For complete explanation and information go to WebMD Achilles Tendon Injury
5. Shin Splints
Shin splints are a condition that causes pain and sometimes swelling in the front The pain is most likely from repeated stress on the shin bone (tibia) and the tissue that connects the muscle to the tibia. They are common in people who run or jog. Activities where you run or jump on hard surfaces, such as basketball or tennis, can also lead to this painful condition.
Article By WebMD
What causes shin splints?
Most people get shin splints from repeated pounding on hard surfaces during activities such as running, basketball, or tennis. You can also get them when you:
- Change to new running or workout shoes or wear shoes that don’t have enough support. This can happen when you wear your shoes too long and they wear out.
- Run or walk on a different surface than you are used to. For example, you might get shin splints when you switch from running on a trail to concrete or asphalt.
- Work out harder than usual or train too hard or too fast instead of working up to a training level gradually.
Some people have flat arches in their feet, which can make the feet roll inward when running. This may also lead to shin splints.
What are the symptoms?
Most people with shin splints feel pain on the front lower part of the leg and may be accompanied by mild swelling.
When you first notice the pain, it may just be at the start of your workout and feel like a dull ache or soreness. If left untreated, the pain may become sharper and last until you stop exercising. In severe cases, the pain can continue even after you finish your workout.
How are shin splints diagnosed?
Your doctor will be able to tell if you have shin splints by talking to you about your symptoms and examining you. He or she may require an X-ray to rule out other conditions, such as a stress fracture.
How are they treated?
In many cases you can use home treatment to help relieve pain and swelling from shin splints.
- Rest is often the best treatment for shin splints. This doesn’t mean that you have to stop exercising. The idea is that you can exercise as long as it isn’t painful. You may need to avoid high-impact activities like running until you feel better, or at least cut back on how often and how long you run. As you recover, it may help if you:
- Choose low-impact activities such as swimming or cycling instead of, or in combination with running.
- Run or exercise only on soft surfaces, such as dirt or grass.
- Run on level ground and avoid hills.
- Reduce your speed and distance when you run.
- Ice helps to reduce pain and swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day.
- Elevate your lower leg on pillows while you apply ice and anytime you sit or lie down. Try to keep your lower leg at or above the level of your heart to help minimize swelling.
- Stretching exercises, such as heel cord stretches, may also help.
For complete explanation and information go to WebMD Shin Splints.
|
View Comments |
