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9 Running Injuries That Can Result From The Wrong Running Shoes

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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.

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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 December 2, 2021

The Importance of Making a Camping Checklist

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The Importance of Making a Camping Checklist

Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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Why You Should Have a Camping Checklist

Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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Here are some tips to help you prepare for your next camping trip.

  1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
  2. Find or create a good camping checklist that would best suit your kind of camping adventure.
  3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
  4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
  5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

Now on to the checklist!

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Here is how your checklist should look

1. CAMPSITE GEAR

  • Tent, poles, stakes
  • Tent footprint (ground cover for under your tent)
  • Extra tarp or canopy
  • Sleeping bag for each camper
  • Sleeping pad for each camper
  • Repair kit for pads, mattress, tent, tarp
  • Pillows
  • Extra blankets
  • Chairs
  • Headlamps or flashlights ( with extra batteries)
  • Lantern
  • Lantern fuel or batteries

2.  KITCHEN

  • Stove
  • Fuel for stove
  • Matches or lighter
  • Pot
  • French press or portable coffee maker
  • Corkscrew
  • Roasting sticks for marshmallows, hot dogs
  • Food-storage containers
  • Trash bags
  • Cooler
  • Ice
  • Water bottles
  • Plates, bowls, forks, spoons, knives
  • Cups, mugs
  • Paring knife, spatula, cooking spoon
  • Cutting board
  • Foil
  • soap
  • Sponge, dishcloth, dishtowel
  • Paper towels
  • Extra bin for washing dishes

3. CLOTHES

  • Clothes for daytime
  • Sleepwear
  • Swimsuits
  • Rainwear
  • Shoes: hiking/walking shoes, easy-on shoes, water shoes
  • Extra layers for warmth
  • Gloves
  • Hats

4. PERSONAL ITEMS

  • Sunscreen
  • Insect repellent
  • First-aid kit
  • Prescription medications
  • Toothbrush, toiletries
  • Soap

5. OTHER ITEMS

  • Camera
  • Campsite reservation confirmation, phone number
  • Maps, area information

This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

Featured photo credit: Scott Goodwill via unsplash.com

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