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
- Shorten stride
- Slightly bend your knees when landing
- Stretch your hip flexors
- Strengthen your glutes
- Reduce mileage
- Avoid running dowhill
Causes:
- Drastic increase in training
- Weak or tight calf muscles
- 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
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
- 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.
Causes:
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
- 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
Causes:
- Drastic increase in running speed
- Running a very long mileage
- 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
Causes:
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:
Though running injuries are spontaneous as they come, there are 7 practical ways how you can prevent them from happening. Here’s how:
- Foot rolls inwards or twists during runs
- 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.
Causes:
- Drastic mileage changes
- Too much downhill running
- 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!
- Listen to what your body says by paying attention to soreness and consistent pains.
- Always warm-up and stretch before and after running and you’ll prevent many running injuries.
- Cross train to prevent overusing your muscles running.
- Do strength training to develop your body’s core strength.
- Have a running plan that is tailored-fit to your goals and fitness abilities.
- Run smart by choosing your trails wisely and having a running plan.
- Wear good shoes that fit your foot type and offer good running support.
