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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 December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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