5 MOST COMMON RUNNING INJURIES
In the present world, a considerable fraction of society finds itself ailing with numerous illnesses and poor health conditions. As terrible as it sounds, there is one positive outcome from this situation, people got aware of the significance of a healthy body and started working on it. Many people prefer getting out in the fresh air for walks or jogging whereas, some fancy the idea of hitting the gym to work up a sweat. However, running is another appealing form of exercise which helps to clear the mind by releasing stress and boosts the overall mood in addition to burning plenty of calories.
Don’t worry if you’re not the gym-rat type – running is an excellent form of aerobic exercise as it doesn’t cost a lot to take part, and one can run at their convenience at any time of the day they desire.
Millions of individuals include running in their regular workout routine. Running is an excellent form of cardio exercise that has a positive impact on physical and psychological well-being. According to a study published in the American College of Cardiology, a person who runs at least five minutes every day gains the benefit of an increased lifespan. Research on 51 young adolescents with an average age of 18 years revealed that the group of runners who ran for 30 minutes a day, five days a week, for three consecutive weeks showed signs of improved psychological functioning, mood, and concentration and were able to sleep better.
Whether you are a fitness enthusiast or run once in a while, some common running injuries are just inescapable due to the high level of repetitive stress caused by physical activity. According to a review of studies in 2015, most runners are affected by injuries in the knees, feet, and legs.
Here are some common running injuries which one should be familiar with :
1) Plantar fasciitis – It is one of the most common foot injuries, caused by degeneration of the thick layer of tissue, called fascia, which links the heel bone to the toes. A person who runs too much develops muscle weakness and stiffness in the calves, is at risk of this injury. Symptoms consist of pain or burning sensation under the heel and pain after prolonged physical activity.
2) Stress fracture – The Stress Facture is a tiny crack that occurs in the bone due to repetitive stress on a particular bone and this is a type of overuse injury. Athletes are more prone to stress fractures. An athletes’ encounter with stress fractures occur usually in the lower part of the leg or the heel. Symptoms persist as pain that becomes progressively painful, swelling, bruising or tenderness in the fractured area. Taking adequate rest, consuming calcium-rich supplements, and cutting down the soft drink intake facilitate recovery. Healing from a stress fracture takes around 6-8 weeks.
3) Ankle sprains – It is a common sports injury caused by overstretching the ligaments between the leg and ankle. Sprains often happen when one lands on the outer part of the foot and twists or rolls the ankle over. There are few signs which indicate an ankle sprain like- Discoloration, it softens, swollen ankle, bruises, and difficulty in moving. Most often, ankle sprains recover with adequate rest, self-care, or physical therapy.
4) Runner’s knee (Patella Femoral syndrome) – One definite symptom of this condition is that your knee/kneecap hurts, the reason being, the knee cartilage around the knee gives out a sense of irritation. Some causes of runner’s knee are:
- Wearing uncomfortable shoes.
- Running on an uneven track.
- Weakness in hips (due to any reason)
If you feel stiffness in your knees, sitting for quite long hours, is another symptom of this injury. Treatment includes applying ice, avoiding stress on the knee, taking anti-inflammatory medications, and physiotherapy.
5) Achilles Tendonitis – It is an overuse injury caused by rigorous physical activity, which leads to the painful inflammation of the Achilles tendon, known as Achilles tendonitis. Common signs of this condition include:-
- Back of your heel hurts when you walk/run.
- Calf muscles tighten.
- Less movement while flexing.
Experts say that proper shoe maintenance, stretching, and strengthening the muscles can help prevent this injury. No matter how severe or harmless your injury looks, the wise choice would be to consult a professional Orthopedic surgeon. You can also consult a Sports Medicine doctor at the Sports& Orthopedic Center. It would relieve your anxiety and avoid any further complications.