There is no doubt about it: If you incorporate running into your daily routine, there’s a good chance you’ll get injured. While statistics on running injuries vary, it is estimated that 30 to 75 percent of runners are injured each year. Nobody warned you about that before you ran the marathon.
The majority of running injuries occur when you train too quickly, too hard (applying repeated force on a continuous basis), and do not give your body enough time to recover. Sudden changes in training frequency, whether for a beginner or a pro, can also be harmful. The following are three of the most common injuries suffered by those who regularly hit the pavement, as well as some tips on how to recover.
The underside of the patella is protected by a layer of cartilage, which keeps the knee joint safe and allows it to move and bend quickly. Repetitive pounding on the pavement, body imbalance, downhill running, and weak muscles can all cause wear and tear on the patella cartilage, eventually leading to its breakdown. Because the patella is no longer separated from the knee joint due to damaged cartilage, it can begin to rub against it, causing irritation and pain known as runner’s knee or chondromalacia.
To alleviate the pain, use a knee brace or tape your knee with kinesiology tape and refrain from running until the pain subsides. Taking anti-inflammatory medications may also be beneficial. In severe cases, surgery may be required to remove or restructure broken cartilage fragments. Fortunately, procedures such as microfracture knee surgery are minimally invasive and effective in promoting healing and reducing pain. The majority of methods involve removing damaged cartilage and increasing blood flow from the underlying bone. Furthermore, holes created in the impacted area allow for the formation of new, healthy cartilage.
Please reveal you’re secret if you’ve never felt that pinching and burning sensation in your shins! Shin splints, one of the most vexing running injuries, occur when the connective tissue (made up of tendons and muscles) that covers the shinbone is subjected to repetitive trauma. It is normal for the tissue to become inflamed, break down, and sometimes accommodate the formation of scar tissue, resulting in tightness and pain.
Investing in better-cushioned running sneakers is a great place to start, but footwear is only a small part of total recovery. The real solution is strengthening, which entails participating in a heel raise programmer to strengthen the ankles and calves. If the stabbing bothers you, ice the shins for 10-15 minutes and elevate them at night to reduce swelling. It’s also a good idea to avoid activities like hiking or going up a hill that put extra strain on the tibialis muscles of the shin.
The Achilles tendon is inflamed and painful as a result of this injury. When running, glutes and calf muscles are used to propel individuals forward, and if they are repeatedly stressed, smaller parts like tendons must come in for support, resulting in a lot of dull pain and ache. Senior runners frequently suffer from Achilles tendonitis because aging causes a loss of blood supply in the middle of the tendon, resulting in brittle bones.
Achilles tendonitis recovery necessitates the strengthening of the surrounding muscles. Typically, the calves or hips require strengthening, but issues with the core and feet are also common. As a result, make sure you’re also doing heel raises and stretching to keep the muscles that cross beneath the foot balanced and healthy.
Whatever the injury, it’s critical to give yourself time to heal and seek advice from a qualified medical professional. Only start running again after you’ve fully recovered.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.