Running is meant to improve your health. The issue is that running causes several common injuries and foot problems. Whether you are just starting out or you have been running for a while, it is important to know these common injuries and even more important to know how to avoid them.
Most Common Running Injuries
There are many types of injuries you can encounter as a runner, but some of the more common ones include:
- Runner’s Knee – Caused by repetitive force of running downhill, imbalances, and extra stress placed on the knee.
- Achilles Tendonitis – Swelling of the heel cord can cause a pain from the heel to the back of the lower leg.
- Plantar Fasciitis – An inflammation or tearing of the tissues on the bottom of the foot.
- Shin Splints – When muscles and tendons covering your shin bones become inflamed and painful.
- Patellar Tendonitis – Sometimes referred to as “Jumper’s Knee” – and common with long-distance runners. It involves tiny tears of the tendon that connects your knee and shin.
- Stress Fractures – These tiny breaks or cracks in your bones are caused from the repetitive pounding and force, often too much force for the body to bear.
- Ankle Sprain – Caused when your ankle rolls outward or inward and stretches the ligament past the point it is supposed to go.
- Blisters – While not serious, these are painful and can put a runner out for a few days.
How To Avoid Common Runner Injuries
Some injuries will occur in even the best runners, but a lot of running injuries happen to those who are new to the sport or those who have dramatically increased running before their body is ready. Luckily, there are ways you can avoid these running injuries and enjoy doing what you love for years.
- Wear The Right Shoes – The right running shoe is key. It can prevent ankle sprains, blisters, chafing and more. Synthetic socks may also help prevent blisters.
- Warm Up And Cool Down – If you are not stretching and doing a proper warm-up before you start your run, you are bound to suffer from a few injuries. Make sure to stretch the muscles before and after your run and do a quick cardio warm-up to get blood flowing.
- Do Not Run If You Are Injured – Once an injury occurs, stop running until it is healed. Recovery is the best medicine and continuing to exercise an already injured muscle or tendon could cause serious damage.
- Strength Train – You can prevent damage to your knees, muscles and other tendons by doing strength training at home or at the gym.
- Gradually Increase Intensity – Gradually increase how far you run, how many miles are downhill/uphill, etc. That way your body can naturally adjust.
Suffering From Foot Pain? See A Specialist
If you are suffering from foot pain or an ankle injury, you should meet with our foot doctors. A specialist from Comfort Stride can diagnose and treat your injury, but also recommend ways to prevent the foot pain or injury in the future.