Every runner has at least one goal in common: to run injury and pain free. According to Runner’s World Magazine, there are many injuries runners deal with constantly.
One injury spot that about 40percent of runners complain about is Runner’s Knee. Also known as patellofemoral pain syndrome (PFPS), this is the irritation in the cartilage under the kneecap. Overweight runners are more prone to this injury, which usually flairs up during a long run or by doing a simple act such as walking down a flight of stairs. Shortening one’s stride and reducing weekly mileage helps this pain to subside.
Another common injury is Achilles tendinitis. This occurs when the Achilles tendon, which connects two major calf muscles to the back of the heel, tightens and becomes irritated. The act of a tendon tightening and causing pain is simply called tendonitis. Runners who have weak calves and up their mileage too quickly are susceptible to this. Applying ice five times a day and completing calf strengthening exercises help to alleviate the pain and prevent future injury.
“Shinsplints”, the word runners cringe at makes up at least 15percent of running injuries, according to Runners World. This can be compared to a hammer pounding nails around the tibia, shin bone. This injury is most common in new runners and those who do not stretch their lower leg muscles properly after a run. Ice, rest and pain killers are the best antidote. People also use Kinseo Tex tape to tape their shin and foot, aligning the tibia and foot together. Many runners simply take time off until the pain subsides, then venture out with low mileage and leg strengthening exercises.
Last but not least, the stress fracture is one of the most serious running injuries. Stress fractures develop from cumulative strain on the bone. Popular areas for this to occur are in the tibias, feet or heels. Over training and low calorie intake may result in this injury. Women are more prone to this than men, due to the lack of nutrition and estrogen levels. The only way to rehab this is to take it slowly. Many runners with this injury are off their feet for a few months. Once one can walk with no pain, jump and skip however they like, they are ready to run again. This is hard to control because many do not take the time off and end up reinjuring themselves before being fully healed.
Running is a tough sport, one where any type of injury is possible. Runner’s World Magazine comes out with a monthly issue, and all of them have a dedicated section to the prevention and healing of popular problems faced by runners. The key, they say is to take the time off and listen to your body.
Questions to ponder?
Is running really worth the injury risk?
If you are a runner, how do you deal with these and other injuries, while staying in shape?
One injury spot that about 40percent of runners complain about is Runner’s Knee. Also known as patellofemoral pain syndrome (PFPS), this is the irritation in the cartilage under the kneecap. Overweight runners are more prone to this injury, which usually flairs up during a long run or by doing a simple act such as walking down a flight of stairs. Shortening one’s stride and reducing weekly mileage helps this pain to subside.
Another common injury is Achilles tendinitis. This occurs when the Achilles tendon, which connects two major calf muscles to the back of the heel, tightens and becomes irritated. The act of a tendon tightening and causing pain is simply called tendonitis. Runners who have weak calves and up their mileage too quickly are susceptible to this. Applying ice five times a day and completing calf strengthening exercises help to alleviate the pain and prevent future injury.
“Shinsplints”, the word runners cringe at makes up at least 15percent of running injuries, according to Runners World. This can be compared to a hammer pounding nails around the tibia, shin bone. This injury is most common in new runners and those who do not stretch their lower leg muscles properly after a run. Ice, rest and pain killers are the best antidote. People also use Kinseo Tex tape to tape their shin and foot, aligning the tibia and foot together. Many runners simply take time off until the pain subsides, then venture out with low mileage and leg strengthening exercises.
Last but not least, the stress fracture is one of the most serious running injuries. Stress fractures develop from cumulative strain on the bone. Popular areas for this to occur are in the tibias, feet or heels. Over training and low calorie intake may result in this injury. Women are more prone to this than men, due to the lack of nutrition and estrogen levels. The only way to rehab this is to take it slowly. Many runners with this injury are off their feet for a few months. Once one can walk with no pain, jump and skip however they like, they are ready to run again. This is hard to control because many do not take the time off and end up reinjuring themselves before being fully healed.
Running is a tough sport, one where any type of injury is possible. Runner’s World Magazine comes out with a monthly issue, and all of them have a dedicated section to the prevention and healing of popular problems faced by runners. The key, they say is to take the time off and listen to your body.
Questions to ponder?
Is running really worth the injury risk?
If you are a runner, how do you deal with these and other injuries, while staying in shape?
Sources
Bradford, Stuart. "The Big 7 Body Breakdowns." Runners World Mar. 2011: 50-60. Web.
"Injury Prevention." Runner's World: Running Shoes, Marathon Training, Racing. Web. 06 Apr. 2011. http://www.runnersworld.com/.
Bradford, Stuart. "The Big 7 Body Breakdowns." Runners World Mar. 2011: 50-60. Web.
"Injury Prevention." Runner's World: Running Shoes, Marathon Training, Racing. Web. 06 Apr. 2011. http://www.runnersworld.com/.
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