WebMD takes a look at common running injuries and gives you tips to prevent and treat them.
10 Common Running InjuriesMost running injuries happen when you push yourself too hard. Adding distance or speed to your running routine, running up hills, and interval training are just some of the reasons running injuries occur. Body mechanics -- the way your body is designed -- also play a role.
Many injuries occur when you first start running or after recovering from an injury. The hips, knees, legs, and feet are the most vulnerable to injury.
Here are 10 common running injuries.
1. Runner's knee. This is a common overuse injury. Runner's knee has several different causes. But it's commonly due to the kneecap being out of alignment.
Over time, the cartilage on the kneecap can wear down. Vigorous activity leads topain around the kneecap, particularly when:
- going up or down stairs
- squatting
- sitting with the knee bent for a long time
Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury.
3.Shin splint. A pain that occurs in the front or inside of the lower leg along the shin bone (tibia). Shin splints commonly occur after a change in activity, such as running longer distances or increasing the number of days you run too quickly.
People with flat feet are more likely to develop shin splints.
Treatment includes:
- rest
- stretching exercises
- slow return to activity after several weeks of healing
Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon, often due to increasing running distance too quickly. Tight calf muscles can also contribute.
Treatment includes:
- rest
- icing the area
- calf stretches
Treatment includes RICE: rest, ice, compression, and elevation.
Muscle pull commonly affects these muscles:
- hamstrings
- quadriceps
- calf
- groin
7.Plantar fasciitis. An inflammation of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes.
People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to an increase in activity, plantar fasciitis may occur without any identifiable reason.
Treatment includes:
- calf stretches
- rest
- icing the bottom of the foot
ITBS occurs when this ligament thickens and rubs the knee bone, causing inflammation. Long-distance runners are more likely to develop ITBS.
Treatment includes:
- decreasing the amount of exercise
- heat and stretching prior to exercise
- icing the area after activity
To help prevent blisters:
- start using new shoes gradually
- wear socks with a double layer
- apply petroleum jelly on areas prone to blisters
- sunburn
- heat exhaustion
- frostbite
- hypothermia
"Tips to Prevent Running Injuries"
By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.
Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.
Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitnessabilities and long-term goals.
Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps.
Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.
Strength train: Add weight training and ab exercises to your routine. This strengthens muscles and develops core strength.
Cross train: Mix up your fitness routine. Don't only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.
Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.
Be shoe smart: Wear proper-fitting socks and shoes with good support. If the soles of your running shoes have worn thin or are angled, it's time to get a new pair. If you have foot problems, such as flat feet or high arches, consider using orthotic shoe inserts.
Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity.
Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.
Weather matters: Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.
Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.
Treatment of Common Running Injuries
Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury.
Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.
Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling.
Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.
Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
Stretch: To reduce pain and tension of the affected area, gently stretch andmassage the injured area.
Pain relievers: Take over-the-counter pain relievers, such as acetaminophen or anti-inflammatory medications, such as ibuprofen (Advil etc.) and naproxen, as recommended by your health care provider to relieve pain and inflammation.
Don't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.
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