How to Prevent Common Running Injuries
Running or jogging is a tough job as it consumes almost six times the force of the runner’s body weight distributed throughout the body with various degrees. This is the reason runners are very often, prone to injuries. A few of the injuries associated with running can be avoided by correcting the running style and by using the right running gear. However, some of the running impacts cannot be blocked in any case and they may cause injury in any case.
Common Injuries in Runners
Runners mostly suffer from Patellofemoral stress syndrome, Achilles’ heel and Plantar fasciitis. These injuries are common as runners use wrong shoes. The science of running shoes has been completely described in this article; runners also suffer from sciatica, low back strain, calf spasm, neck and shoulder stiffness. These injuries mostly occur due to faulty running style and faulty running track.
Running Injuries Solution
Make no muscles (or bones or tendons) about it: Start running, and there’s a good chance injury may follow you no matter how fast you run, you cannot outrun it. Few estimates show that nearly 75 percent of runners are injured every year. (No one tells you that before joining the track team.) Most injuries are caused by overuse—applying looped force over a prolonged slot of time.
Switch the Running Style
Researchers have found that the forefoot striking running style puts an extra pressure on the Achilles’ tendon and ankle so the runners who run in this style mostly develop Achilles’ heel or Plantar fasciitis or foot stress or fractures. Such runners should adopt heel thumping running style; that they can avoid above-mentioned injuries. Runners who run with heel thumping style they mostly suffer from knee pains, Patellofemoral stress syndrome due to extra pressure on the medial side of knee, knee joint or kneecap. Such runners should switch their running style to forefoot striking running to avoid the above-mentioned injury.
Achilles’ Tendonitis And Calf Strain
Achilles’ tendonitis is the inflammation in the Achilles’ tendon. This usually occurs when runners overuse this muscle without sufficient stretching before running or run in forefoot striking style. The calf strain also occurs in forefoot striking runners. In this specific style of running the strain is transmitted to the calf muscles but since calf muscles are designed to subdue the running pressure so if care is taken, calf strain would never take place. Small negligence in running style, problematic shoes or wrong running tract or lack of proper warm-up may be the cause of this injury in runners.
If the injury is permanent then you should switch from forefoot striking style to heel thumping style.
Start using ankle support and massage warm olive oil on the knee and calf region daily.
Stretches for its treatment are: back of lower calf region: calf stretch on a step, inner calf stretch, outer calf stretch bent knee calf stretch: front callf region stretch; half kneeling shin stretch, outer ankle stretch, inner ankle stretch: back of thigh stretches; straight leg stretch, towel assisted seated hamstring stretch and standing hip stretch.
The stress (knee pain) usually occurs when kneecap does not move smoothly through its groove over the femur (thighbone) beneath it. When a person runs in heel thumping style the pressure is directly exerted on the kneecap or the medial or inner portion of the knee bone, which is not meant to bear this extra pressure. Worst of all if the inner thigh muscle is weak or outer thigh muscle is overdeveloped then this pressure is directly exerted on kneecap that will definitely develop into patellofemoral stress and then exacerbate to a disorder. In such a case following measures are required:
Benefit yourself by changing the running style from heel thumping to fore foot striking style.
If your running style is already forefoot striking style then it means you are not running in a proper posture or you are overweight. Start using knee support and erect your posture while running.
Benefit yourself from the following stretches: thigh muscles; side lunge, inner groin stretch. Back of thigh muscles: hamstring stretch to bench, straight leg stretch. Low back and pelvis muscle stretch; one leg stretch: T-stretch, lunge against the wall. Middle and low back stretch; knee to opposite chest stretch standing, knee to chest stretch lying, side leg stretch. Front of lower leg; standing shin stretch, inner ankle stretch, outer ankle stretch.
If the runner develops sciatica pain, which means the pain, running from lower back down to the toe while crossing the leg, following the course of sciatic nerve. Such a pain can occur due to various reasons that include; lower back disc rupture, compression in the knee region and spasm in buttock muscles.
The best remedy for this kind of pain is to quit running and start walking at a comfortable pace. Use clay ground/treadmill rather than cemented one.
Stretches as they reduce the pain frequency and intensity. Middle and low back stretches which include, knee to chest stretch, figure four stretch, cat stretch, back arch stretch, pelvic tilt, knee to opposite chest stretch and standing twist: lower back and pelvis region stretches; T-stretch, one-leg stretch, standing hip stretch: thigh stretch and side lunge stretch.
You should keep in mind here that Sciatica is very serious condition and it requires an intensive care, don’t forget to visit a physiotherapist if you experience a pain in this area.