Common Injuries Caused From Running
These are the different leg injuries caused from running:
- Stress fracture:
Stress fracture is a small crack in a bone causing pain and discomfort. It typically affects the shin and feet of runners. It often occurs due to working too hard before your body gets used to any new activity.
Rest is important in order to treat stress fracture, as continued stress on the bone can lead to more serious injury. Pain gets worse with activity and improves with rest.
- Achilles tendinitis:
Achilles Tendinitis occurs near your lower calf area. That’s the large tendon that attaches the calf to the back of the heel and it is usually caused by repetitive stress to the tendon. Achilles Tendinitis is inflammation of that tendon muscle. Adding too much distance to your routine running can cause Achilles Tendinitis. Achilles Tendinitis causes stiffness and pain in the tendon area, specially in the morning and with activity.
Icing the tendon area and rest are significantly helpful to treat Achilles Tendinitis. Calf stretching is also a good practice to treat it subtly.
- Shin splint:
Shin splints are common after changing your workout sessions, from running short distances to running long distances or suddenly increasing the number of days you run, too hastily. Pain occurs on the front or inside of the lower leg along the shin bone (tibia). People with flat feet are more likely to develop shin splints.
Stretching exercises and resting are the two effective ways to treat shin splints. Once your shin starts healing, you can slowly return to your activity after a few weeks.
- Runner’s knee:
Runner’s knee often happens when your knee cap is out of alignment. This is a common overuse injury. Runner’s knee have several different causes. The cartilage on your kneecap can wear down over time. You may feel pain around the kneecap area when that happens. You may particularly experience pain while going up or down the stairs. Sitting with the knee bent for a long time and squatting will also stimulate pain.
PRICE procedure will help to reduce pain and swelling of your knee.
- Protect your knee from further damage
- Rest – you will have to stop running for a while
- Ice pack or a bag of ice or frozen peas wrapped in a towel
- Compression – use a bandage to support your knee
- Elevate your injured leg while resting
- Plantar fasciitis:
Plantar fasciitis is an inflammation of the thick band of tissue in the bottom of the foot that extends from the heel to the toes. People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although plantar fasciitis happens because of high pressure activities, it can also happen without any obvious reason.
Mild stretching of calf muscles and resting are some treatment measures. Icing the bottom part of your feet is also a useful treatment measure.
- IT (iliotibial) band syndrome:
IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the inside of knee. It occurs when this ligament thickens and rubs the knee bone causing inflammation. This syndrome causes pain on the outside of the knee.
IT band syndrome can be treated by cutting back on exercise and icing the area after activity. Warming and stretching the muscle before exercise are crucial.
- Ankle sprain:
Accidental stretching or tearing of ligaments surrounding the ankle is referred as ankle sprain. It often happens when the foot twists or roll inwards while running or walking.
Elevating the foot, ice, compression and rest can typically treat sprains.
Running is a healthy practice, but it should be steered calculatively and not uncertainly exerting too much pressure on our legs. There are also other injuries that can arise due to exerting too much of pressure on your leg muscles. Such injuries can be prevented only when you listen to your body interpreting the limits of your body and by having a proper systematic running plan that is made in line with your current body fitness with the help of a trainer.