Running Injuries, The Five Most Common. Source : https://tryhealthfitness.com/running-injuries-five-common by : gourmala mhammed
Running injuries can affect anyone, from experienced runners who push themselves hard and end up with beginners whose muscles are not running. Here are five of the most common jogging injuries. Learn how to identify symptoms, causes of injuries and what to do if you have an injury, including when you need medical help. You'll also learn tips on how to avoid being injured in the first place, such as choosing the right shoes and warming up properly. Exposure can reduce your stress, so we also include tips on how to get on your own and get back on the run as soon as you recover. Whatever your injury, it is important to listen to what your body says. Do not run when you feel pain, start again when you are fully recovered.
Running injuries : Knee pain. Knee pain, also called a runner's knee, can have many causes, such as underpatellar swelling. Andy Berne of the David Roberts Center for Physiotherapy in Manchester says knee pain is the most common condition among runners.
What is the feeling you generate? While you are running, you may feel pain in the front of the knee, around the knee or behind the patella. It may be light or may be sharp and severe.
What should I do ? To ease knee pain at home, Andy recommends putting snow on the knee and stretching. Place the ice (try a bag of frozen peas wrapped in a tea towel) on the painful area for about 20 minutes several times a day. Do not put snow directly on your skin. To stretch the area, Andy recommends lying on your side with the affected leg at the top. Bend your upper leg so that your foot is back towards your butt, and then hold it in your hand in that position and keep your knees together. Maintain this stretch for at least 45 seconds, breathing deeply and feeling the stretch of the thigh. Repeat this command about six times a day.
Running injuries : Achilles' pain Achilles tendon is a tight, rubbery tendon at the back of the ankle that connects the muscles to the bone. Frequent running may cause exhaustion and tear of the tendon over time. What is the feeling it generates? You may have pain and swelling in the back of your ankle or heels. The pain may be simple but persistent, or it can be sudden and severe. It may be worse at first in the morning. What should I do? To treat Achilles' pain at home, Andy recommends putting ice on the area if you feel convulsions there (do not put ice directly on your skin). You can also massage the area with your fingers gently. You can also try using heel wedges in your shoes. Get advice on this from a sports and running store.
Check with your doctor or physiotherapist if you have acheil pain and it is still three to four weeks away. If you have sudden and severe pain, your Achilles tendon may have ruptured. Check with your doctor immediately if you experience this condition. Can I still run? The sharp pain will stop you from running completely. Even if the pain is not severe, it is a good idea to rest until the pain is gone, and let the doctor examine it if it is still.
Running injuries : Leg pain. Leg pain affects the front of the leg and under the knee. It is often referred to as tibial spines. What is the feeling it generates? The runners often realize that there is mild pain in the leg but they are still running. However, this can cause increased damage to the area, which can lead to sudden sharp pain that stops you from running completely. What should I do ? The pain can be relieved by placing the ice on the area regularly during the first few days (never put ice directly on your skin). Check with your doctor or physiotherapist if the area is swollen, whether the pain is severe or if it does not improve within two to three weeks. Can I still run? Leg pain is likely to stop you from running completely. Take a break for two or three weeks before starting again gradually.
Running injuries : Heel pain. Pain or swelling can occur in the heel or bottom of the foot if you run a lot suddenly, if you run hard or if your shoes do not help you well or if it is ballet. The medical name of heel pain is plantar fascia. What is the feeling it generates?
The heel pain is often severe and occurs when your weight is focused on the heel. It can make you feel like someone is putting something sharp in your heels, or as if you were walking on sharp stones. What should I do? Andy recommends putting snow on the area. She says that the best way to do this is to freeze a small bottle of water, then put it on the ground and roll it back and forth under your foot for 20 minutes. Do not put snow directly on your skin. There are also many stretching exercises that you can do to relieve heel pain. Stop running and check with your doctor immediately if there is a large swelling in the heel or area under your feet. Otherwise, see your doctor after a week to 10 days if the pain is still present. Can I still run? You will not be able to run with heel pain. If you treat the pain early enough, it will naturally disappear within 2-3 weeks, and then you should be able to start running again.
Running injuries : Cramp. The most common stressors that occur due to runny nose are sphincter muscles (which stretch down the back of the thigh) or leg muscles. Tension often affects new runners whose muscles are not running. What is the feeling it generates ? The pain of muscular tension is often sudden and generates a feeling as if someone has tripped over an area of the leg or the area of the ovary. What should I do ? Most stressors can be treated at home. Stop running immediately Put the snow on the painful area for about 20 minutes several times a day (do not put snow directly on your skin). Keeping your leg elevated and backed up helps reduce swelling. Can I still run?
You will not be able to run with muscle strain. The time it takes to stretch to heal and to return to running again from two to six months varies depending on the severity of the muscle strain.
Tips for running injuries prevention. Wear the right shoe It is important to buy shoes that are suitable for running, and it is best to go to a run shop to get what suits you. In any case, you do not have to spend a lot of money. As for Andy, expensive shoes are not necessarily better. "Shoes may be expensive, more durable and lightweight, so they are suitable for people who run long distances." All running shoes brands produce less expensive and suitable versions for beginners. Warm up and relax It is necessary to warm up properly before starting to run. Five to 10 minutes of fast walking or slow sprint before starting warms your muscles and helps you prevent injury. To relax, keep running slower or walk for five to 10 minutes. This will help your body recover after you run. See tips for new runners for more information on warm-up and relaxation, as well as running technology. Build slowly. Do not be inclined to increase intensity or running distance too quickly. "Run the same way three or four times at least before increasing speed or distance," says Andy. Stay hidden when exposed to running injuries. Exposure can be very frustrating. If you are a new runner, you may tend to surrender when you are injured for the first time. Andy says that having a specific goal, such as a 5 km race or a charity run, will help you stay enthusiastic during your injury. "If you have something to work for, it will be more likely that you will return to running when you recover"
Running with a partner is also a great way to stay entertained. If they continue to run while you are infected, you will want to return there as soon as you improve as if you do not want to let them down.