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One in three runners is likely to have a running injury at a certain point. And these injuries usually occur in the lower leg. The common target areas encompass ankle, knee, shin, and foot followed by back and groin injuries.
Running is prone to a few injuries but following simple guidelines can help you get on the board swiftly and effortlessly.
Stress Fracture:
Stress fracture is a crack in the bone that may lead to pain and discomfort. The main areas of impact include the feet and shin. If left untreated, the pain worsens with more physical activity involved and enhances with rest. Resting and relaxing are essential as persistent stress and pressure on the bone may cause a more severe injury and slow down the healing process.Runner’s Knee:
This is the most common injury in runners. It may occur owing to different causes but is often caused due to the misalignment of your kneecap. And as the time passes the kneecap may wear down leading to the pain.Shin Splint:
Shin splint usually takes place in the front or inside the lower leg following the shin bone (tibia). The primary cause of this injury is a change in your workout regime like long-distance running or a boost in the number of running days. When pain and discomfort are considered, they cannot be distinguished from a shin stress fracture. People having flat feet are more prone to develop shin splints. Resting and stretching exercises can help a speedy recovery.Achilles Tendinopathy:
Previously known as tendinitis, it’s the inflammation of the Achilles tendon. It’s a tendon that’s attached to the calf of the heal. This injury causes pain and stiffness in the tendon area, specifically during the morning activity. A tight calf may be another factor.Muscle Pull:
Muscle is usually caused due to a petite tear in your muscle, “Muscle Strain.†Overstretching of muscles can cause muscle strain. Muscle pull can affect the following muscles:- Hamstrings
- Calf
- Groin
- Quadriceps
Ankle Sprain:
Unintentional stretching or tearing of ligaments around the ankle cause ankle sprain. Twisting or rolling of the foot inward also contributes to an ankle sprain.IT (iliotibial) Band Syndrome:
The syndrome causes pain on the outer surface of the knee. The IT band is a ligament that is located outside the thigh area, from the hip top to the outer surface of the knee. This happens when the ligament thickens and starts rubbing the knee bone leading to inflammation.Blisters:
The fluid accumulated on the skin surface is called blisters. They’re usually caused by friction between shoes/socks and skin.A few precautionary measures can help prevent common running injuries:
- A strategic running plan
- Warm-up and stretching
- Strength training
- Cross-training
- Dressing appropriately
- Proper fitting socks and footwear
- Running wisely
- Weather concerns
- Stay hydrated
Listen to your body, don’t ignore the pain as “being able to walk pain-free is a blessingâ€. A minute soreness is FINE. but consistent pain in a muscle or a joint is a cause of concern and cannot be eliminated through resting. You need medical attention and here, Dr. Saurav Nanda can come to your rescue. He’s one of the best Orthopedic doctor in Bhubaneshwar. Seeking medical care is better than pushing through the pain.
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