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9 Running Injuries That Can Result From The Wrong Running Shoes

9 Running Injuries That Can Result From The Wrong Running Shoes

While running, wearing suitable shoes are important for your feet. If the choice of shoes are not proper, running causes a lot of strain on ankles, knees and feet. It can even result in serious injury.

The perfect running shoes should be able to provide adequate arch, heel cushioning and ankle support. Do not go running with worn out shoes. The size of the running shoes should also be half a size larger than the standard size. Here are some of the injuries that can occur because of ill-fitting running shoes:

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1. Runner’s Knee:

If you are experiencing moderate pain behind the kneecap or around it, then it is a sign of patellofemoral pain syndrome, also known as runner’s knee. It is caused by the constant pounding of the feet on the pavement. Muscle imbalance can cause it, as can downhill running and weak hips. It can be prevented by putting less stress on knees and ankles. You should choose your shoes carefully. Knee braces and anti-inflammatory medications can be used against runner’s knee.

2. Achilles tendinitis:

Achilles is the tissues that connect heels to the lower-leg muscles. This condition can be caused by factors like rapid increase in mileage, natural flat foot, tight calf muscles or wrong footwear. This condition can be prevented by stretching the calf muscles before every workout and wearing correct shoes.

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3. Plantar fasciitis:

This condition is caused because of irritation and inflammation of the tissue present at the bottom of the feet. Unsupportive footwear is one of the reasons for this state. It can lead to stiffness and pain in the arch of the foot. Choosing proper fitting running shoes with firm ankle and arch support can help in the prevention of this condition.

4. Shin splits:

It is one of the most irritating injuries. It is caused by the swelling of muscles and tendons present on the shinbone. This damage can be avoided by using shock absorbing insoles. These insoles help in absorbing the shock and keeping the bottom of the feet safe. The running shoes that you choose should not only be a perfect fit for the feet, it should also be able to absorb the impact of the pounding on the roads while running.

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5. Patellar tendinitis:

It is also known as jumper’s knee. This injury is not just common in jumpers, but also in distance runners. It can be caused by training too much, overpronation and too much running in the hills. The risk of this condition can be reduced by strengthening of hamstrings and quads. Use ice packs on the knee for relief, when you feel any related pain.

6. Blisters:

Blisters are caused by rubbing of the heel against the shoe. The top layer of the skin can will tear and leave a bubble between the layers of the skin. Prevention is the best way of dealing with blisters. Good running shoes are also vital in making sure there are no blisters. Make sure that the shoes fit smoothly and do not chafe.

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7. Ankle sprain:

The sprain occurs when the ankle rolls outward or inward.  It can stretch the ligaments, causing pain. The time of recovery depends on the severity of the injury. Having comfortable and suitable running shoes can help in the prevention of strain.

8. Iliotibial band syndrome:

It causes pain on the outside of the knee. Long distance runners are more prone to this condition. It is caused by inflammation of the iliotibial band. The pain can be reduced with proper care of the feet. Decreasing the inflammation with foam rolling can help with the pain.

9. Stress fracture:

These are tiny cracks which are caused by the constant pounding while running. It is a serious condition, so it must be dealt with carefully. If you have such a fracture, then physical therapy can help you. If the condition gets severe, then you need to go under surgery. These kinds of problems can be prevented by avoiding overstraining yourself, wearing proper shoes and making sure that the bones get enough calcium.

Featured photo credit: zannyobsessions via zannyobsessions.wordpress.com

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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