Running Injuries And How Can We Prevent Them

It is not uncommon for runners to suffer from Running Injuries, especially beginners. Yet, it does not mean you should endure persistent pain.

Knowing the symptoms and the powerful methods to heal your body is vital to your fitness journey. Also, figuring out the causes of your discomfort can help you take appropriate actions to save you from unpleasant pain.

Please scroll down the blog for a comprehensive perspective on this topic. It will equip you with the right knowledge to keep your body in the most optimal state throughout your running sessions.

Which Injuries Might We Suffer From When Running?

The following content covers five kinds of pain that runners, both amateurs, and professionals, need to know about. Please make sure you read and understand them thoroughly.

Runner's Knee

People also call runner’s knee patellofemoral syndrome. It relates to the anterior knee pain or the ache around the kneecap. 

When jumping or running, an incorrect landing form could severely affect the knees' tolerance. Also, the lack of strength in one's hip and knee muscles might increase the possibility of this overuse injury. 

More specifically, if the dullness in one or both knees comes with increasing pain after prolonged sitting or exercise, you might be suffering from a runner's knee. Another common symptom of this injury is the cracking sounds of your joints when you jump or squat.

Moreover, it is incredibly common among professional athletes and exercise lovers. Therefore, it is essential to learn how to spot the injury early on to devise an appropriate treatment and prevention plan.

Plantar Fasciitis

Do you feel the ascending intensity of pain around the midfoot area?

Do you have to shorten your practice session due to a painful and burning sensation on your heels? 

Do you feel an extreme ache in the bottom of your foot in the morning?

If you have suffered from 2 or more of the symptoms above, you may have plantar fasciitis. The following bullet points cover the prevalent causes of this foot injury. 

• The high arch of a foot profoundly adds to the risks of plantar fasciitis. Precisely, the outward movements of feet while running might be a cause.
• The quality of shoes is also crucial for protecting avid runners' feet. The excessive wear of shoes can make you feel tired more quickly.
• The wrong selection of shoe type also contributes to the pain in your heel. There are specialized kinds that favor motion control so that movements become lighter and faster.
• The lack of proper warm-up before running might be another reason. It could lead to tension in calf muscles, which worsens the performance.

Achilles Tendonitis

Achilles Tendonitis relates to the unpleasant agony in your foot whenever you take a step. This pain occurs when you suddenly change directions while running or when your feet abruptly meet a curb.

Moreover, you can also feel an extreme ache in the morning when you take the few first steps out of bed. As a result, finding accurate causes is the first step toward an effective treatment plan and the creation of healthier habits.

Many different factorscan aggravate the pain associated with Achilles tendonitis in your feet. Let's check out the details below!

• It is not uncommon for runners to ignore their body tolerance when pushing their limits too far when running or climbing.
• The tightness in calf muscles is among the common causes.
• The overpronator with flat feet can increase the possibility of Achilles tendonitis in runners.
  
• The selection of shoes plays an important role. Both unsuitable shoe types and overused ones could lead to the same consequences to your feet.
  
• Running looks simple, but if you do not know its right form, the cost of a lesson could be the agony of Achilles Tendonitis.

 ITB Syndrome

ITB stands for Iliotibial Band, and it addresses the pain of your knees or the ache surrounding your hip or leg. It is easier to spot the symptoms during a slow run than on stairs or hill running.

So, why does ITB syndrome happen?

• The surface area of the bottom of your shoes plays an incredibly integral role in your running sessions. If there are many changes in topography, your foot might not adapt quickly enough.
• If the IT band muscle is too tight, it increases the probability of you suffering this foot injury.
• The weakness of the hip abductor and the muscles of the hip extensor are also contributing factors to your pain.
  
• Shifting from indoor to outdoor running without careful research or sufficient time for your body to adapt can lead to ITB syndrome.

Besides the specific causes above, ITB syndrome is also the consequence of inappropriate shoe types, sizes, etc.

If you want to shape your body and enhance your health, the starting point is to learn all the running techniques, from the most basic to the more difficult ones. Make sure you pay attention to your running form, frequency, intensity, etc.

Stress Fractures

Stress fracture describes the long-lasting pain in the shin, foot, thigh, or hip. One of the characteristics that set this kind of injury apart is its severeness.

Let us walk you through the elements that might cause your foot to end up with painful stress fractures.

• The banked surfaces or bumpy roads not only affect the experience of your running but also leaves unpleasant pain afterward.
• The strength of your hip muscles plays a supporting role in the smooth movement of the whole body while running. Without it, you will very likely suffer from this agony.

Hopefully, it is clear to you now the importance of a proper training regime, appropriate shoe selection, and other related activities when you engage in running exercises. If you are not careful, you will suffer from those four common running injuries mentioned above.

Some Recommendations For Treatment

Once you know how to spot the pain signals and their causes, it is time to learn some powerful and simple remedies. Furthermore, these remedies can help you immediately improve the situation and prevent further damage to your body.

Runner's Knee

• Applying ice to your knees could generate immediate soothing effects that make you feel much better.
• You should minimize engaging in activities that require intense muscle exertion throughout the recovery process.
• Some anti-inflammatory medications can quickly release the tensions in your knees.
  
• Focus on stretching the muscles in your calf, hamstrings, flexors, and quadriceps.
  
• Taking part in physical therapy is also a good idea to boost the effectiveness of the treatment.
  
• Finding the right shoe type and sizes can help you build a better running form.
  
• It will also help if you purchase a new pair of shoes after running a distance of 400 to 600 miles to ensure the shoes are in optimal condition for running.

Plantar Fasciitis

• It is advisable to mix running with other activities, such as biking, swimming, etc. The purpose is to help your legs suffer less from constant direct pressure while still maintaining the frequency of your physical exercise.
• Applying ice to the painful areas for 20 minutes can alleviate plantar fasciitis. It would help if you do it twice or three times every day to accelerate the recovery process.
• Learning the proper ways of stretching calf muscles, massaging the arch of your feet, etc., can release the tightness in these areas significantly.
• Anti-inflammatory medications can help if you want instant relief, especially in more severe cases.
• It is recommended to have a professional trainer who can help you adjust your running form when you first start out. This will help prevent any serious injuries from happening in the first place!

Achilles Tendonitis

• Utilizing certain medications, such as anti-inflammatory pills, provides timely alleviation if you can no longer handle the pain.
• Icing the injuries is also a great method to ease the pain. Conveniently, you can apply it throughout the treatment period to maximize your comfort level.
• The adjustment of training programs in terms of intensity, frequency, types of activities, etc., is an essential action that needs to be taken urgently.
  
• Appropriate stretching of the calf and relevant muscles can decrease the tightness that contributes to the development of Achilles tendonitis.
  
• Hills should stay out of the zones you choose for your runs while treating this injury.

ITB Syndrome

• Releasing the lateral and hip muscles is the best treatment for this injury. The only critical consideration is to learn the proper massage techniques you use to release the tension in your muscles.
• It would help if you also change your practicing plan to accommodate your pains during treatment.
• Similarly, using ice and anti-inflammatory medications can immediately make you feel better.
  
• You should make it your priority to research the right type of shoes specifically for your feet. The correct shoe type can enhance motion control and provide better foot protection.

Stress Fractures

As mentioned earlier, stress fracture injuries require serious management and nursing for complete recovery. Therefore, it is not rare for runners to use crutches or walkers as their aids when healing stress fractures.

If things get more severe, it is necessary to consider surgery as one of the choices in your treatment plan to prevent life-long damage to your leg. In some cases, the professional support of doctors is absolutely necessary.

What Should We Do To Save Ourselves From Such Pain?

Getting injuries is not rare when you play sports, specifically running. Yet, it does not mean that you should refrain from physical activities altogether to prevent getting hurt.

Injuries are not pleasant but are preventable. So, it is always ideal to take preventative measures to protect yourself from such adverse situations. Fortunately for you, we have compiled a list of prevention tips to minimize the chances of getting hurt.

• Your shoes are the greatest support for your feet as well as the whole body while you run. Thus, choosing a perfectly fitted pair of shoes will be your most important decision.
• Listen to your body's reaction! If you feel any pain or achiness in your knees, hip, or any other body parts while running, it is essential to pause and monitor the situation immediately.
• A professional trainer is a great starting point for novice runners. It is necessary to have the right running form on the very first day!

Last Thoughts 

Throughout this blog, we have specified the details of some common running Injuries in terms of signals, causes, proper remedies, and recommendations. Hopefully, the information provided here will allow you to enjoy running without worrying about any potential injuries!