Major Injuries Caused by Running with their prevention

In an  ideal runner’s world, every step of every kilometer would be 100 percent pain-free with no aches, no twinges, no lingering soreness from yesterday’s workout. However, the reality is poles apart. Many runners constantly deal with a slight disturbance—a tender foot, a tight hamstring, a whiny knee. Whether you’re a newbie to running or a seasoned expert, there’s a good chance you’ve had experience with at least one of these nagging issues.

  1. Runner’s Knee

It’s the most common overuse injury caused by unaligned kneecap. The cartilage on your kneecap can wear down with time. You may feel pain around the kneecap, particularly while going up or down stairs, squatting or sitting with the knee bent for a long time

Prevent a Relapse: Shortening your stride length and landing with the knee slightly bent, can take up to 30 percent load off the joint. Count the number of steps you take in a minute and increase the same by 5 to 10 percent per minute. Keep your knee tracking correctly by strengthening your knee’s support.

  1. Hamstring Issues

The muscles that run down the back of our thighs bend our knees, extend our legs, drive us up hills, and power finish-line kicks. So when our hamstrings are too tight or weak to perform well, we know it.

Prevent a Relapse: By staying strong with bridges: Lie on your back with your feet on a chair or exercise ball. Raise your hips, then lift one leg into the air. Slowly lower your hips back down to the floor, using the supporting leg. Return that leg to the ball. Repeat with the other leg.

  1. Stress Fracture

They are one of the most serious of all running injuries as stress fractures develop as a result of cumulative strain on the bone. Runners most often have stress fractures in their feet, heels.

Prevent a Relapse: By improving bone density with weight training, and getting enough calories and nutrients.

  1. Blisters

These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.

Prevent them: By using new shoes gradually. Appling petroleum jelly on the affected areas and wearing double layered socks. 

  1. Ankle Sprain

The accidental stretching or tearing of ligaments surrounding the ankle, often because of twisting or rolling the foot inwards.

Prevent a Relapse: By getting proper rest. Using Ice packs to reduce swelling and  compression. Elevating the foot would also be helpful.

With a few precautions and effective planning, you can prevent many common running injuries. Here are some tips for preventing injuries.

  • Don’t ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn’t get better with rest, see a doctor..
  • Stretch your muscles thoroughly (especially your calf and hamstrings) before and after running in order to avoid injuries .
  • Add weight training and ab exercises to your routine to strengthen muscles and develop core strength.
  • Try mixing your fitness routine with  swimming, biking, tennis, or some other activity as it prevents overuse injuries that most commonly occur while repeating the same exercises over and over.
  • Wear lightweight, breathable clothing that absorbs moisture from your skin.