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 The Effects of Stress on Your Body And Mind (You Never Knew) 2 7 Signs You’re Burnt out (And How to Bounce Back) 3 How to Cope with COVID Anxiety And Stress 4 6 Health Benefits of Tumeric (And How to Take It For Good) 5 10 Weight Loss Tips to Help You Lose Weight the Easy Way

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on September 18, 2020

              7 Simple Rules to Live by to Get in Shape in Two Weeks

              7 Simple Rules to Live by to Get in Shape in Two Weeks

              Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

              Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

              1. Exercise Daily

              It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

              If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

              Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

              Advertising

              If you’re a morning person, check out these morning exercises that will start your day off right.

              2. Duration Doesn’t Substitute for Intensity

              Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

              One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

              This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

              3. Acknowledge Your Limits

              Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

              Advertising

              Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

              Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

              4. Eat Healthy, Not Just Food That Looks Healthy

              Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

              The basic nutritional advice includes:

              • Eat unprocessed foods
              • Eat more veggies
              • Use meat as a side dish, not a main course
              • Eat whole grains, not refined grains[3]

              Advertising

              Eat whole grains when you want to learn how to get in shape.

                5. Watch Out for Travel

                Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                6. Start Slow

                Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

                Advertising

                7. Be Careful When Choosing a Workout Partner

                Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                Final Thoughts

                Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                More Tips on Getting in Shape

                Featured photo credit: Alexander Redl via unsplash.com

                Reference

                Read Next