The Most Common Running Injuries: How you can treat them

1. The Most Common Running Injuries: How you can treat them Start running and there’s a good chance that injury may follow. Running injuries happen when you push yourself too hard. It has been found that nearly 80 percent of runners are injured each year. Most injuries occur when you apply repeated force on some muscles or your feet while running. Take a quick look at the most common running injuries, and the best ways to prevent them. Runners Knee: When you put repetitive force and stress around or behind the kneecap while running, you experience pain on the kneecap. This is called Runner’s Knee, a fancy term for patellofemoral pain syndrome. Treatment: Stick to flat or uphill terrain or plain running surfaces. If you have already developed this syndrome, then use a knee brace and cut back on mileage for a while. Ankle Sprain: This is the accidental tearing of ligaments surrounding your ankle area. It occurs when you accidently twist your foot. Treatment: Sprains usually get better with rest, ice, compression, and elevating (RICE) treatment. Plantar Fasciitis: It is the most common cause of heel pain. It occurs when there’s an inflammation of the plantar fascia, which is a thick band of tissue in the bottom of the foot. If you have tight calf muscles then you are more prone to plantar fasciitis. Treatment: Calf stretches, taking proper rest and wearing shoes with extra cushion, and stretching your heels may help you reduce the pain. Shin Splints: Shin splint is the most nagging of all running injuries. Shin splints occur when there’s inflammation of the muscles and tendons covering the shinbone. Treatment: You can prevent it by running on softer grounds and wearing Nikeor Adidas running shoes having shock-absorbing insoles. Make sure you buy shoes that are the right fit for your feet. Blisters: Blisters pop up when your heel rubs against the shoe. The top layer of skin can tear, causing fluid-filled sacks to appear on the surface of your skin. Prevention: Wear socks with a double layer. You treat blisters by applying petroleum jelly on areas prone to blisters. Tips to Prevent Running Injuries Improve and maintain your flexibility Stay hydrated always and eat a well balanced diet Replace your running shoes with a good pair of branded shoes based on your foot type and running style. Nike running shoes or Adidas running shoes are the best option for hardcore runners Gradually increase your mileage Include strength training in your running program It is advisable to seek the advice of medical professionals in case you suffer from aforesaid running injuries. However, if you implement the above mentioned simple changes in your training, it can help you reduce the risk of running injuries.