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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.

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    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.

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      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

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          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.

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            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

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              Emily Carter

              Power Running Instructor

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

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              Last Updated on November 11, 2019

              How to Improve Memory and Boost Your Brainpower

              How to Improve Memory and Boost Your Brainpower

              Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

              To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

              Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

              1. Exercise and Get Your Body Moving

              Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

              Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

              To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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              2. Eliminate Stressors and Seek Help If You’re Depressed

              Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

              If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

              Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

              3. Get a Good Night’s Sleep and Take Naps

              Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

              Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

              4. Feed Your Brain

              Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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              This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

              Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

              Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

              5. Eat Breakfast and Make Sure It Includes an Egg

              According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

              Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

              Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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              6. Write it Down

              If there’s something you want to remember, writing it down can help.

              It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

              You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

              7. Listen to Music

              Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

              8. Visual Concepts

              In order to remember things, many people need to visualize the information they are studying.

              Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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              Here, you can learn How to Become a Person Who Can Visualize Results.

              9. Teach Someone Else

              Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

              Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

              10. Do Crossword Puzzles, Read or Play Cards

              Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

              So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

              Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

              More About Boosting Memory

              Featured photo credit: Pexels via pexels.com

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