As with any other sport, running too has its fair share of injuries. Most running injuries are due to overuse: when you try to do too much too soon. It has been recorded that nine out of 10 running injuries are due to repetitive activity, lack of proper warm-up and conditioning program, inadequate rest periods or not wearing proper running shoes.
Why Injuries?
Most running injuries occur when your body starts rebelling against over exertion. It’s also true that you have to run more to get better results. However, don’t forget the cardinal rule of running: patience. You have to increase distance and pace but do it gradually. Or you might land yourself with common running injuries such as blisters, runner’s knee, shin splints, heel pain, achilles tendonitis or even a stress fracture. Many times injury results because your muscle groups are out of balance. Running strengthens few muscles while other remains weak, which causes injury. Apart from this, the surface on which you run also plays a part.
Avoiding Injuries
- A proper warm up, cool down and few simple stretching exercises will go a long way to keep you injury free.
- Give your body enough rest. Keep a day or two for non-running activities to give your body a chance to recover and strengthen itself.
- Replace your shoes every 350-550 miles so that they have enough shock-absorbing capacity. While buying a new pair of shoes make sure that your feet are comfortable in them. Besides, look for shoes that can absorb shocks and have a good arch support.
Some Common Running Injuries
Runner’s Knee: If you have pain under or around the knee, be sure that you are suffering from runner’s knee. This is caused by mostly overuse or leg length difference but can be overcome by reducing running or a change of shoes.
Shin Splints: A pain in front or on the inside of the lower leg means a shin splint. This occurs because of over training or muscle imbalance and can be cured by cutting back on the running or looking for better heel support.
Heel or Arch Pain: Pain under the heel mostly during morning time is known as heel or arch pain. This kind of pain occurs because of over training; inadequate shock absorption of shoes and tight muscles. However, wearing proper shoes and reducing running can treat this.
Achilles Tendonitis: The symptoms of this include pain above the back of the heel. Common causes include over running especially on hills, tight muscles and worn heels on shoes. Reducing running, applying ice on the affected area, stretching the calf muscle and avoiding hilly areas can treat achilles tendonitis.
Stress Fracture: Over-running can also cause a crack in the bone. In such a case, you need to see a doctor immediately.
Running is one of the best and easiest ways to get fit. However, be careful not to overexert and wear proper footwear and you will be free from any kind of injury.
