Running

7 Common Injuries Runners Are Prone To

By December 10, 2019 December 23rd, 2019 No Comments
Common Injuries to Runners

Continuous working and training can stiffen the body and in some cases cause injuries. If post-run injuries are not treated well, you might end up keeping your shoes on the rack for a few days. Aches and twinges are part of running, whether it’s for pleasure or as part of the training.

7 Generic Injuries that Runners are Prone to:

1. Runner’s Knee

Runner’s knee is the swelling of the cartilage on the base of the kneecap. They typically burn during or after long runs, after long periods of sitting or while coming down the hills and stairs.

Who can be affected?

Anyone who puts an extra load on the knee is vulnerable to the runner’s knee. Risk factors include overpronation and weak muscles in your quad string.

2. Achilles Tendonitis

The Achilles tendon joins the two primary calf muscles to the back of the heel. Under too much strain, the ligament tightens and becomes troubled (tendinitis).

Who can be affected?

Runners who dramatically enhance training develop tight and weak calves.

3. Hamstring Strains

The muscles that run down the back of our thighs are hamstring. Runners can experience tightening of their hamstrings over the course of a run.

Who can be affected?

Hamstring strains are caused when the muscles are weak or stretched too much. Hamstring strains can be avoided by strengthening your glutes.

4. Plantar Fasciitis

Plantar fasciitis is caused by tears or inflammation of the tendons and ligaments that run from your heel to your toes. The pain initially feels like a dull bruise but worsens over time.

Who can be affected?

Runners with very high or shallow arches are exposed to PF. Wearing uncomfortable shoes can also cause plantar fasciitis.

5. Shinsplints

“Shin splints” also known as medial tibial stress syndrome, are achy discomforts that result when minute tears occur in the muscles around your shin bone.

Who can be affected?

Shin splints are general among the beginners and those returning after an extended layoff. Shin splints affect runners using the wrong shoe and those with high arches or flat feet.

6. Iliotibial Band Syndrome (ITBS)

The iliotibial (IT) band is present outside the thigh from the hip to the knee. When you run, your knee flexes and stretches, which causes the IT band to rub on the surface of the femur. This can irritate if you speed up too quickly.

Who can be affected?

Runners who develop ITBS may overpronate, have a leg-length difference, or suffer from weak hip abductor and gluteal muscles.

7. Stress Fracture

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Unlike an sudden fracture that happens as an effect of a slip or fall, stress fractures occur as a result of increased strain on the bone. Runners most often have stress fractures in their shin, feet, or heels.

Who can be affected?

Runners who do intense training must pay attention to recovery time after a workout. If you increase the duration, intensity, or frequency of your running in a short period, your bones can’t repair themselves to keep up your speed. Women are prone to stress fractures when compared to men because of nutritional deficiencies, low estrogen levels, and inadequate calorie intake.

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