7 Common Runners Injuries And Their Solutions

Even professional runners suffer an injury while running. How much more with rookies? Running injuries can happen any time of the day – and they’re more common than you think.

The Science Of Running Injuries

According to studies, it’s normal for runners to be sidelined each year due to an injury. The chances of getting injured? It can be as low as 19 percent and can become as high as 79 percent. Even then, the chances can depend on one wrong thing – wrong running shoes, poor running form, training mistakes, drastic mileage changes, or running the same way – or a combination of two or three of these things.

This can happen to beginners, regular runners and even triathlon or iron man participants.

The bad thing? Some runners, who suffered an injury, were not able to run again. Ouch.

Preventing The Injury = Challenge

Running experts revealed that there is no magic to prevent a running injury. Instead you have to have three important things: a strong body, a top running form, and the perfect shoes.

What follows next to that is learning about the most common runners’ injuries and their solutions so that you’ll be prepared to deal with one when you suffer from it.

Two Major Types Of Running Injury

Although it’s true that there are plenty of injuries that a runner can suffer from, all of them are categorized into two types of injury: traumatic and overuse.

· Overuse injuries as the name implies refers to the overuse of the tissues causing trauma especially to the knees which in turn results to an injury.

· Traumatic injuries, on the other hand, are more physical in form like tripping over while running.

Common Running Injuries And Their Solutions

1. Runner’s knee – a common overuse injury wherein the cartilage under the kneecap gets irritated.

Causes:

• Long runs
• Extended sitting position
• Descending stairs or hills
• Squatting or bending the knee for far too long

Solutions:

• Shorten stride
• Slightly bend your knees when landing
• Stretch your hip flexors
• Strengthen your glutes
• Reduce mileage
• Avoid running dowhill

2. Achilles tendonitis – the Achilles tendon gets inflamed causing stiffness and pain.

Causes:

• Drastic increase in training
• Weak or tight calf muscles

Solutions:

• Take a rest from running
• Put ice on your Achilles heel regularly
• Strengthen calf muscles through calf raises
• Avoid excessive training or putting too much pressure on your calves
• Avoid wearing flip-flops or heels for an extended period of time

3. Plantar fasciitis – the plantar fascia becomes inflamed or suffers from small tears in the ligaments and tendons causing pain from heel bottom or the top of your feet.

Causes:

• Flat or very high arches
• Inward rolling of the foot or pronation
• Outward rolling of the foot or supination
• Standing for a very long period
• Weak core strength 

Solutions:

• Take easy on running
• Put ice on top of your foot, your heel, and your arch
• Stretch your arches by pulling back the toes
• Exercise with a foam roller
• Increase core strength
• Wear the right shoes for your feet

Make sure you have the right running shoes since this is a common problem. Many runners are running with incorrect shoes because they have been given incorrect buying advice. Go to a specialist running shop and get the best running shoes before it's too late. 

4. Shin splints – this causes the shin bone in front or the inside the lower leg to feel pain due to small tears surrounding the muscles of the shin or tibia. This also commonly happens to new runners.

Causes:

• Runners who run after taking a long break
• Inappropriate or worn out shoes
• Flat feet or extremely high arches
• Running for too long and too much

Solutions:

• Reduce running mileage
• Gradually increase your running mileage
• Take a rest
• Apply ice on your shins
• Tape your shins to avoid muscle tearing when running
• Wear the right shoes for your feet

5. Stress fracture – another common running injury, this one is caused by small cracks in the bones causing pain and discomfort. Stress fracture usually occurs on the feet or shin.

Causes:

• Drastic increase in running speed
• Running a very long mileage

Solutions:

• Take a running break
• Rest when the pain becomes too much on your feet
• Pace even in walking
• Improve bone density by weight training
• Eat a diet rich in nutrients and calories to stay in good running form

6. Ankle sprain – another common running injury caused by ligament tearing or stretching.

Causes:

• Foot rolls inwards or twists during runs

Solutions:

• Rest the injured feet for a while
• Put ice on the sprained ankle
• Do compressions
• Elevate the foot

A very common injury under runners is the ankle sprain. Make sure you take precautions to get the best advice before continuing to train.

7. Illotibial Band Syndrome or ITBS – this happens when the IT band ligament running the outside of the thigh – from the top of your hip to the outside of your knees – thickens which causes inflammation.

Causes:

• Drastic mileage changes
• Too much downhill running

Solutions:

• Reduce mileage
• Avoid or limit downhill running
• Change running directions every few laps
• Shorten stride
• Get a proper medical runners brace

In case of an injury starting to begin, you might want to opt for a proper medical brace to prevent any further damage. Contact your local doctor for advice. Using the best knee brace might mean you can keep on training and be ready for your next (half) marathon or triathlon!

Though running injuries are spontaneous as they come, there are 7 practical ways how you can prevent them from happening. Here’s how:

1. Listen to what your body says by paying attention to soreness and consistent pains. 
2. Always warm-up and stretch before and after running and you’ll prevent many running injuries.
3. Cross train to prevent overusing your muscles running.
4. Do strength training to develop your body’s core strength.
5. Have a running plan that is tailored-fit to your goals and fitness abilities.
6. Run smart by choosing your trails wisely and having a running plan.
7. Wear good shoes that fit your foot type and offer good running support.

Hiking Using GPS Device or Maps

Getting out and hiking can be a really fun activity that allows you to work on your endurance. You get to see some really incredible scenic views and enjoy the outdoors while you are exploring. However, if you hike for any length at all, you will quickly realize how important it is to know where you are going. If you are not hiking a trail that is well labeled, you need to have your own navigation device at your fingertips. Since the invention of GPS devices, hiking enthusiasts have debated whether maps or hiking GPS devices are better guides. While a map might be lightweight and help guide you along any trail, a GPS device offers features that can make your hike safer and more enjoyable.

Here are a few reasons why you might want to pick up a GPS device for your next hike and retire your old map:

Better Safety

Safety should always be the main concern when you set out on a hike. If you get lost you could be in a great deal of danger. This means that you need to take every precautionary measure possible to ensure that you do not lose your way during your hike. Getting lost is not just annoying, but it also could put you in danger. Of course it depends whether you're hiking on a very popular hiking trail or somewhere in the complete backcountry of the Rocky Mountains. With a handheld GPS device, you can be assured that you always have access to accurate positioning with a grid reference. This will enable you to know exactly where you are at all times. A map does not offer this kind of feature or luxury.

Plan Your Route

A GPS device also has the ability to make planning your route even easier. Before you even step into the outdoors, you can use your GPS device to assist you during the route planning stage. This means that once you finally reach the time to begin your hike, you can actually enjoy the sights around you instead of having to focus on the map the entire journey. Your handheld GPS device can guide your way easily and you can spend your time concentrating on the scenic views that surround you. The only precautionary measure that you must take is to make sure that your GPS device has enough battery power. You have to ensure that you have enough battery power to last your entire route. On the maps of the hiking GPS you can also plan whether the route is possible for kids and/or dogs for instance.

Recollection Record

Another benefit that GPS devices have over maps is the ability to record waypoint information and keep it stored for future use. With the help of this feature. You have the ability to keep a permanent record of your hiking route for a time in the future when you may want to use it again. You also have the capability of marking sites along the way that you want to remember for the next time that you use this route. Instead of having to draw on a traditional map, you can keep a bunch of useful hiking information stored on your GPS device.