Advertising
Advertising

Top 5 Running Injuries Every Runner Should Know About

Top 5 Running Injuries Every Runner Should Know About

Though a staple of a healthy lifestyle, exercise is one of those things that if done incorrectly, you can really harm yourself. Running is a go-to for most people looking to infuse their fitness routine with more cardio. It should be noted, however, that runners can be even more prone to injuries, especially when they’re not mindful and careful. That’s why it’s important to be aware of what can happen when you run.

This article will talk about five common warning signs for injuries in a runner as well as injuries every runner should know about. That way, you can know what preventive measures to take and how to manage injuries if they ever occur. This also applies to when you use a treadmill for running.

1. Runner’s Knee

knee hurt

    Runner’s knee is a term to describe pain around and behind the kneecap. When you do a lot of knee-bending, such as when you run, bike, walk, and jump, you are going to feel some aches on your knees.[1] You can also get it from a direct hit on your knees, high-stress exercises, and misalignment of your bones. The condition is scientifically called Patellofemoral pain syndrome (PFPS), and it can affect anyone.

    Advertising

    Symptoms

    The main symptom is pain around and behind the kneecap, and you may feel it at rest or when in action. It can be worse when you walk downstairs or downhill since there is more weight felt on your knees. If it is bad, you may notice swelling in your knee and a popping or grinding sensation in your joint.

    Prevention

    • Rest your knees and avoid putting more stress on them. You may need to reduce or stop your lunges, squats, running, and other exercises for a while.
    • When running, be mindful of your form and your landing. Pounding on the ground puts extra pressure on your kneecap.
    • Try running on softer surfaces and avoid running downhill. This can prevent further pain on your knees.
    • Try using a knee brace.

    2. Plantar Fasciitis

      Your plantar fascia is the ligament that connects your heel bone to your toes. Plantar fasciitis is when this ligament becomes inflamed. It can be caused by various things, like prolonged standing, walking, running, or a sharp blow on the ligament. As a runner, you have high risks for this kind of inflammation because of the stress on your feet as you run.

      Symptoms

      Pain at the bottom of your foot when standing, walking, running, jumping, etc.

      Advertising

      Prevention

      • Avoid prolonged standing, especially on hard surfaces.
      • Wear comfortable shoes when walking, running, hiking, etc. Pick a pair that suits the arch of your feet.
      • Stretch your toes, calf, and ankles often, especially before and after activities like running.

      3. Achilles Tendinitis

        Achilles tendinitis is the inflammation of the Achilles tendon. It is the tissue connecting the calf muscles to the heel bone. Many factors increase the risk of getting Achilles tendinitis. Among runners, the most common factors are a sudden increase in mileage and improper footwear. It’s also common among flat-footed people and those with tight calf muscles.

        Symptoms

        An ache on the Achilles’ tendon. You may also feel stiffness and tenderness, which gets better with a mild activity.

        Prevention

        4. IT Band Syndrome

        Advertising

          Iliotibial Band Syndrome, is another common injury among runners. It is when the iliotibial band, the ligament from the outside part of the thigh down to the shin, is inflamed. Since the IT band helps in stabilizing and moving the joint, running and other physically demanding activities become painful or difficult.

          Symptoms

          The primary symptom is knee pain because of the inflammation of the IT band on the side of the knee. It may also present tenderness and swelling on the outside of the knee. The IT band is different from runner’s knee because the pain is outside of the knee.

          Prevention

          • Don’t suddenly increase your mileage. You should also decrease how much you run if you begin to feel pain.
          • Do a warm up before you run, such as walking half a mile or so.
          • Make sure you are wearing proper running shoes.
          • Avoid running on concrete or hard surfaces.

          5. Shin Splints

            Shin splints are a pain on the shin, which is the front of the lower legs. It’s common among runners, as well as other athletes. For athletes, it usually happens when there is a sudden increase in mileage.

            Advertising

            Symptoms

            Pain on the shin is the primary symptom, but it can also manifest and create swelling.

            Prevention

            • Do not suddenly increase your mileage. Give your body some time to adjust by running more and more gradually.
            • Wear shoes made for running.
            • Warm up before running.

            Treating and Managing Running Injuries

              The first step to managing running injuries or aches is to rest. Avoid doing activities that could aggravate the problem. You can also apply ice or a cold compress on the affected areas to reduce swelling and relieve pain. You can also take over-the-counter pain relievers and anti-inflammatory medications to help with the pain and swelling.

              If after these self-care interventions you still feel pain, you may need to see a doctor. They can evaluate you further and provide you with the response and solution that you need. Severe cases may require surgery or physical therapy, so you might want to take the necessary measures to avoid these.

              Conclusion

              These conditions may affect different parts of the body, but you will notice that most preventive measures are the same for them. All runners are prone to injuries, and while it may be difficult to avoid them, it’s not impossible. Managing them is also similar for all.

              For questions, concerns, and comments, you may use the comment section below. We’d love to hear from you, and we’ll do our best to respond as soon as possible.

              Reference

              More by this author

              Emily Carter

              Power Running Instructor

              runner get hurt Top 5 Running Injuries Every Runner Should Know About

              Trending in Health

              1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on May 22, 2019

              10 Simple Morning Exercises That Will Make You Feel Great All Day

              10 Simple Morning Exercises That Will Make You Feel Great All Day

              There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

              One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

              In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

              Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

              1. Cat Camel Stretch

              Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

              Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

              Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

              Here’s a video to guide you through:

              Advertising

              2. Go for a Walk or a Run

              This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

              Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

              The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

              Also, you are helping your heart to stay healthy and keeping your blood pressure low.

              Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

              3. Jumping Jacks

              Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

              Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

              4. Abductor Side Lifts

              Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

              Advertising

              Do about 10 to 15 raises for each side like this:

              5. Balancing Table Pose

              This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

              Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

              ablab

                6. Leg Squats

                Not just legs are involved but also hips and knees.

                Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                7. Push Ups

                You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

                Advertising

                An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                8. Bicycle Crunches

                There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                Watch the video to see how this is done correctly:

                9. Lunges

                Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

                Advertising

                10. Bicep Curls

                You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                Here’re some important notes before you start doing this exercise:

                Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                More Articles About Exercises for Beginners

                Featured photo credit: Unsplash via unsplash.com

                Reference

                Read Next