If you’re injured and can’t run, you’re not the only one. About half of all runners will get injured each year.
The most common cause of running injuries is overuse, though sometimes they can be caused by trauma, such as a fall or sprained ankle.
A study published in 2015 in the journal PLOS One found that repetitive stress causes more than 80 percent of running injuries. Though often mild, some of these injuries require a visit to a healthcare provider or making training modifications. Some injuries are more severe and can leave you sidelined for weeks or months.
While you may not be able to prevent injuries entirely, it’s still important to be aware of the risks. Fortunately, there are certain steps you can take to prevent running overuse injuries or reduce their severity should they occur. Some of these steps include cross-training, wearing the proper shoes, and staying hydrated. The most common injuries runners experience are ____________. To avoid these injuries, ____________.
Shin Splints
Shin splints, or medial tibial stress syndrome, is a common running injury caused by overuse. It is characterized by pain and tenderness along the tibia, the large bone in the lower leg. Since beginner runners’ leg muscles aren’t as developed or accustomed to the stress that’s placed on them while running, they are more likely to develop shin splints. Shin splints can be a problem for both novice and experienced runners.
Prevention and Treatment
Kendter states that enhancing your running cadence is one of the most effective ways to avoid shin splints. Reducing your stride length when running will minimize the impact on your tibia. Use proper running shoes to reduce the impact on your legs and prevent shin splints.
Sprained Ankle
Ankle sprains are very common among athletes and can account for up to 40% of all sports-related injuries. This injury can occur when the ligaments on the outer side of the ankle are either stretched, partially torn, or even completely torn in worst cases.
Prevention and Treatment
You can reduce your likelihood of spraining your ankle while running by doing exercises that strengthen the muscles and ligaments around your ankle, as well as increasing your flexibility, balance, and coordination.
Pulled Muscle
A pulled muscle is a common injury among runners. Hamstring muscle injuries are common among athletes and occur while running. hamstring strains are responsible for a 12 to 16% of athletic injuries, with a reinjury rate as high as 22 to 34%. Other common injuries from this type are the quadriceps, calf, and groin.
Prevention and Treatment
Muscle strain injuries usually heal with enough rest and strength training. A proper warm-up can prevent you from pulling a muscle. Warm-ups improve your exercise performance by increasing muscle temperature and blood flow. This reduced the risk of injuries to muscles and tendons.
IT Band Syndrome
Many runners experience IT band syndrome, which is a common overuse injury. The IT band is a thick band of tissue that runs along the outside of the thigh, from the hip to the top of the shin.
The IT band is a band of tissue that runs along the outside of your thigh. When you bend and extend your leg repeatedly, such as while running, your IT band moves over your thighbone. If you do this movement often, you may eventually put too much strain on your IT band and start to feel pain in your hips or knees.
Prevention and Treatment
If you are experiencing knee or hip pain as a result of IT band syndrome, you can alleviate the pain by wrapping an ice pack in a towel and applying it to the affected area for 10 to 15 minutes at a time. The following text can be paraphrased by saying that foam rolling can help relieve pain and tightness in the front and back of the thighs, as well as the outer hips. To reduce pulling on your hips and knees, do this daily to keep the muscles your IT band attaches to lengthened.
You can help prevent IT band syndrome by running on level surfaces, wearing the right shoes, and doing exercises that target your glutes, core, and hips. This will take some of the pressure off of your IT bands.
Runner’s Knee
Runner’s knee is a pain that is felt at the front of the knee and is dull and achy. Some runners may experience pain in their kneecap and a rubbing, grinding, or clicking sound. It is important to speak to a medical professional about knee pain as there are many different factors which can contribute to it. This will help to provide an accurate diagnosis and rule out any other potential conditions.
Prevention and Treatment
Most running-related injuries can be prevented or treated by complementing your running with a strength training routine. Runner’s knee is no exception. While there are many different types of knee exercises, some of the best exercises for runners specifically include bodyweight squats, single-leg squats, lunges, knee bends, and straight leg raises. These exercises help to improve strength and stability in the knees, which can be beneficial for runners who are looking to avoid injuries.
Stress Fracture
Stress fractures are a common overuse injury among regular runners. These are tiny cracks that form in your bones from repetitive force.
This injury commonly occurs when a person rapidly increases the amount of running they are doing without allowing their bones to adjust to the high impact of running regularly. It is essential to gradually increase the amount of running you do in order to allow your bones to get stronger and more dense.
Prevention and Treatment
If you think you have a stress fracture, go to a healthcare provider to get it diagnosed. It is best to rest and avoid any high-impact activity on the bone that is causing pain. If you keep running with a stress fracture, your running form will be affected and you could get injured even more.
You can prevent stress fractures by eating a diet high in calcium and vitamin D. Whole foods and supplements that contain these nutrients are essential for keeping bones healthy and strong. Increasing your intake of these nutrients can help to improve your bone density.
HOW DO YOU KNOW IF YOU HAVE A RUNNING INJURY?
An ache is a feeling of discomfort that is usually not severe and will go away soon. An injury is a more serious problem that will take longer to heal.
Aches that come from running, especially long runs, are caused by your weak tissues breaking down to form stronger ones.
You will get better at distinguishing between an ache and an injury as your running career continues.
Injuries will show themselves in various ways. What are some of the symptoms that they use to exhibit themselves?
COMMON SYMPTOMS OF RUNNING INJURIES:
1. You are having trouble running in your natural way.
If something is causing you to run in a funny way, it’s probably best to stop running altogether. You should take a break if you’re feeling overwhelmed, or see a doctor if the situation is serious.
2. You are still experiencing pain after a week.
This is more than just an ache and is likely a running injury.
3. Swollen joints are tell-tale signs of an injury.
A good way to check if your swollen joint is normal is to compare it to other similar joints.
4. It is painful to run.
If you’re only slightly annoyed by an injury, it may not be serious. Don’t take the motto, “No pain, no gain” too seriously when you’re running. If it’s painful, don’t run, as this may increase your chances of a serious injury.
5. If the pain is only increasing and not diminishing, you should probably take some care and rest.
You should speak to a doctor if you’re unsure whether you have a running injury. You don’t want to injure yourself and have to stop running!
HOW TO BE PROACTIVE IN AVOIDING RUNNING INJURIES
1. Never run in pain!
If you are experiencing pain throughout your body, stop what you are doing and wait to see if the pain goes away. If you are not seeing results from your workout routine, it is best to take a break instead of continuing and risking an injury. If it’s becoming difficult to run, taking a day or two off could improve your performance when you start running again. There is a difference between feeling pain and feeling discomfort. Discomfort is a sign that something is wrong, while pain is a sign of pushing through mental and physical weariness.
2. Stay well hydrated.
Always. This is another way to avoid injury that is both important and effective. It is always a priority to stay hydrated, but it is especially important to drink lots of water before a long run.
So many injuries are caused by dehydration, and it can make an injury worse. Drinking enough water is important for maintaining good health and optimal physical performance.
3. Make sure your shoes fit well and are comfortable!
Not all running shoes are created equal. This is a play on words. The author is saying that just because a shoe is labeled as a “running shoe” does not mean that it is a good fit for you (as in, it is not the right shoe for you to buy).
4. Don’t run too much, too soon.
Many people who are just starting to run, or who are getting back into training for a race after an injury or a break, suffer from shin splints. This is because their bodies are not used to the high impact that comes with running.
You need to be careful about how much you are running during this sensitive time!
5. Run on softer surfaces.
A cushioned running shoe will absorb some of the impact when your foot hits the ground, which can help to reduce the risk of injuries. Think treadmill, track, or even just on the grass.
TOP 10 MOST COMMON REASONS YOU HAVE A RUNNING INJURY:
1. Dehydration is a big cause of injuries when running.
Dehydration will cause cells to break down and take longer to recover.
2. Increasing mileage per week too quickly.
If you want to see significant improvement, you should only increase your longest run by a few miles each week.
One prime reason for injury while training for a marathon is adding too many miles to your longest run too quickly.
3. Running your longest distance during the week is not directly related to how much you run during the week.
A rule of thumb to follow is to never make your long run be more than half of your total weekly mileage. To avoid injuries, keep a balance.
4. If you don’t rest enough, especially after long runs, you won’t be giving yourself enough time to recover.
In addition to your regular running schedule, set aside time for at least 1-2 days of non-running activities. This will help you recover from your runs and gain strength.
5. Pushing yourself too hard.
It is beneficial to include challenging workouts in your routine, but be aware of your capabilities! Too much of anything is never a good thing.
6. Adding speed workouts before you are ready.
Speed exercises are highly tiring and lead to a deterioration in cells.
You are more likely to get injured if you don’t gradually increase your speed during workouts.
You shouldn’t be doing more than 1-2 speed workouts per week because they’re really tough on your body.
7. Not warming up properly.
Begin your workout with a light jog for at least five minutes before stretching.
You should never start a workout, especially a speed workout, without warming up your muscles first. It is a sure recipe for disaster!
8. Wearing poor fitting or too old running shoes.
One major factor that contributes to running injuries is a lack of flexibility, which can make you more likely to develop Achilles tendonitis and plantar fasciitis.
9. Not listening to your body.
Although it may be tempting to try to push through the pain when you’re feeling sore or fatigued, it’s important to listen to your body and take a break when necessary.
Rest it out.
10. Starting to work out too soon after having running injuries.
Allow yourself time to recover. If you don’t give your body enough time to recover and begin running too soon, you could develop a long-term serious problem that will keep you sidelined much longer than you would ever want.
If you know what causes running injuries, you can avoid them. This will save you a lot of time and frustration.
If you have had injuries from running, you will likely be more motivated to take steps to avoid getting injured in the future. This is a good thing, since preventing injuries is better than having to deal with them.
A Word From Us
There are many benefits of running regularly, including improved fitness, staying active, promoting longevity, strengthened bones, and enhanced cardiovascular health. If you do too much exercise without allowing yourself to recover or warm up properly, you can get injured. Overuse injuries can include knee pain, pulled muscles, and foot issues.
You can avoid common running injuries by taking preventive measures. This will allow you to keep running regularly without sustaining any injuries. If you think you might have an overuse injury from running, or if you want to increase your running volume or intensity, talk to your healthcare provider first.
Leave a Reply