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Common Running Injuries and How to Prevent Them
by Abby Evans
Running is a great way to stay fit, reduce stress and for some just down right enjoyable. That said, it isn’t the best form of exercise for your joints and muscles. Running can be very hard on your body, but with the proper knowledge there are ways to keep the injuries at bay. Runner’s Knee A common knee injury is Patellofemoral pain syndrome (also known as runner’s knee), which "is the irritation of the cartilage on the underside of the patella (kneecap). PFPS typically flares up during or after long runs, after extended periods of sitting, or while descending hills and stairs," reports Runner’s World. Having runner’s knee myself, I have used a knee brace for years. Keeping the knee cap in place while running has helped me immensely. There are other options besides knee braces however, as you will see below. Prevention If you have a history of runner’s knee or could would just like to prevent this common injury there are many things you can do. The first is to listen to your body. If you are getting knee pains try not to run through them day after day. Instead give your body a day to rest in between. Runner’s world also suggests, “shortening your stride length and landing with the knee slightly bent, which can take up to 30 percent load off the joint. Count the number of steps you take per minute and increase by five to 10 percent per minute.” Shin Splints Your legs can run into a plethora of injuries during your training (no pun intended). One of the most common is shin splints. Most of us have probably heard of this term, however shin splints is a term used to describe pain in the tibia. It can be due to muscle or bone irritation. People most susceptible to shin splints are people with flat feet. When you have flat feet your feet roll inward when you walk/run. This irritates the muscles around the tibia and cause shin splints. Prevention Over use is a major reason someone gets shin splints. Make sure you aren’t increasing your mileage too quickly. Remember everyone’s body is different so what might not be a problem for one person could be for another. Listen to your body when it’s trying to tell you something. Soft surfaces such as dirt or grass areas are also easier on your legs. If you can try and run on soft surfaces to prevent shin splints. If you are running in a residential area, try and run on the grass before the curb. Your legs will thank you for it. Stress Fracture This common injury is a runner’s worst nightmare. The reason—you have to stop running complete for it to heal. This is something most runners don’t want to hear or do. Long distance runners are especially at risk since they are running more and putting more stress on their limbs. The most common areas for a stress fracture are the lower leg and foot. WebMD describes stress fractures as, “like a hardboiled egg … the shell is cracked and next stop is a full-fledged fracture.” Prevention Since stress fractures usually occur do to overuse, the best thing you can do to prevent this is to slowly up your mileage. Another thing to take into consideration is your shoes. Do they fit properly? Have you had them too long? Think of your shoes as a tool. The better your tool, the better you’re setting yourself up for success. Also, listen to your body. I can’t stress that enough. If you are having a pain in your leg, foot, back or other part of your body rest. Many times stress fractures are caused because you kept running on an injury. Have you had any of these injuries? How have you prevented/treated these? Let us know in the comments below. Abby Evans is an avid blogger and running fanatic. When she isn’t writing you can find her training for her next half marathon. Having runner’s knee herself, she has used a knee brace for running, but now can run without one due to proper prevention. About Us |Contact Us|Privacy Policy | Healthy Lifestyle Blog |Site Map|Visitor Terms|Our Online Shop|Useful Resources|Build A Website  |
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I'm Tiffany - fifty something midlifer - 20 years experience!
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