Top Running Injuries & How To Prevent Them
Running injuries are common and runners are sidelined while these injuries heal. Many injuries can be prevented with proper warm-up exercises and good shoes. Here are the top injuries runners face and how to prevent them.
Shin Splints And Stress Fractures
Your legs below the knees can be subject to a hairline fracture from the wrong type of stress on the tibia, the leg bone often referred to as the shin. This can occur with too much running. You need to pace yourself and don’t automatically double your distance because the weather is good and you want to run.
Preventing shin splints and fractures requires careful warm up exercises and adding distances to your run slowly. Develop your running program with assistance from a professional trainer who will help you avoid injuries.
Strained muscles and tendons are common running injuries. This happens any time muscles are overstretched. Warm-up stretching is important but be careful not to overstretch your legs and lower back muscles. Pulls and strains can also affect the groin area as well as the calves, thighs, quadriceps and hamstrings.
Achilles tendonitis is another example of a strain, although it is the tendon at the back of the ankle that is overstretched. The treatment for muscle strains is known as RICE. This refers to Rest, Ice, Compression and Elevation. Stay off of the foot until it heals. Work slowly into easy calf stretching when your muscles have recovered.
Our knees are the most worked joints in our bodies. The patella or knee bone is the joint between the femur or thigh bone and the tibia. It is covered with delicate cartilage tissue that wears away with age. A complex design of tendons and ligament connect the bones and muscles.
Knee injuries are serious and orthopedic specialists should be consulted if you experience major knee pain. This includes tendonitis and bursitis that are inflammations in the knee area. Iliotibial band syndrome, an inflammation of the ligaments that run from the hip to the knee, usually requires medical attention.
Feet And Ankles
Strained and sprained ankles are the most frequent running injuries. The plantar fascia that runs from the heel to the toes can also become inflamed causing pain when you walk. Icing and rest are the best treatments.
Contact 3D Sports Medicine and Orthopaedic Center in Indian Harbour Beach for immediate diagnosis and treatment of running injuries. Our trained sports medicine specialists will help you heal correctly.