Running injuries are common and are usually due to excessive training, inadequate footwear, or poor running dynamics.
During any physical activity, the first rule to follow is to be on the lookout for our body’s signals. The race is no exception to this principle, quite the contrary. Intensive jogging is very demanding and requires a lot of physical endurance. Each stride delivers shock waves to our feet, knees and backs. Therefore, we must pay attention to small pains because if we neglect them, they can get much worse. Here are some of the injuries related to the sport and solutions to remedy them.
Most Common Running injuries
The light bulbs
Very common, these small bubbles of liquid usually form due to friction. Excessive moisture can also cause them. To avoid them, make sure you have the right size of shoes. As your feet swell as you run, it usually requires at least half a point more espadrilles than your city shoes. Most of the time, the blisters heal themselves, but if they don’t pierce, you can puncture them with a disinfected needle. Then apply an antiseptic cream.
Cramps cause acute and intense pain under the ribcage; most often, they hit you on the left side. To reduce the risk of cramping, stay hydrated before running, warm-up, and reduce your running pace. During your run, take deep breaths through your mouth and exhale with your mouth. Along the way, gently press the cramped area and try to alternate your breathing.
Scratches are the result of your clothes rubbing against your skin. They occur around the bra in women, on the nipples in men, and inside the thighs and under the arms. Moisture, rain, and perspiration can make irritation worse. To avoid them, wear clothes of the right size and synthetic fibers that remove moisture.
The ankle sprain
By running, you can easily twist your ankle because you don’t look where you’re going. Sprains are also common in trail runners because the surfaces are uneven. The sprain causes the ankle to swell and cause pain above and around the ankle. If you suffer from it, stop running until the pain disappears completely. To reduce swelling, put ice until the pain leaves you. It is strongly recommended to see a doctor and/or physiotherapist to heal properly.
Stretching and tearing muscles.
If you experience sudden and burning pain in a muscle and are no longer able to support your weight or have difficulty moving your limb normally, chances are you have stretched or torn your muscle. All your muscles may suffer this type of injury, but the most frequently affected are the hamstrings and quadriceps. Lack of flexibility and lack of warm-up is the most important causes. If you have been injured and your situation does not improve within two weeks of the event, consult a physiotherapist or sports chiropractor.
The Achilles tendon is the wide band of tissue that connects the muscles at the back of your calf to the bone of your heel. When your tendon is inflamed or irritated, it causes pain behind your heel and stiffness in your calves. This injury develops gradually and often results from excessive stroke. Stretch before and after your race and prefer progressive training. Strengthen your calves’ muscles and consult a health care professional as a damaged Achilles tendon may tear if left untreated.
Plantar fasciitis is an inflammation of the fibrous tissue on the plantar surface that causes pain under the midfoot. If you run long distances, it can put stress on your heel bone and the tissue that attaches to it. Excessive pronation, flat feet, overly tense calf muscles or shoes that are not suitable for your type of foot can cause this type of injury.
Here are some recommended shoes for running by feetfitness.com if you have Plantar fasciitis.
Fracture de stress
Repeated impacts of your legs on the ground cause small cracks on the surface of the foot bones. In the event of a stress fracture, you will experience more or less acute and punctual pain on the affected bone. These injuries occur when you increase your intensity or running volume too quickly. If you have symptoms, stop running immediately and see a doctor. This should not be taken lightly, as this can keep you off track for more than six weeks.
Tibial periostitis is felt along the anterior portion of your leg or inside the leg behind the bone. You may suffer if your calf muscles are too tight or if your leg muscles are too weak to withstand physical activity. Running on hard surfaces can cause this injury, as can bad shoes. But more often than not, it comes from a bad racing technique. In case of tibial periostitis, apply cold compression to your legs for fifteen minutes after the race and repeat every four hours. Take some rest and don’t run if you feel pain.
The “runner’s knee” this syndrome creates pain around and behind the kneecap. This often comes from a muscle imbalance between the different portions of the quadriceps and hamstring muscles. This syndrome can also be caused by hyperpronation (inward-facing feet or flat feet). If you have this syndrome, stop running and strengthen your muscles to support your kneecap and stretch well.
Iliotibial strip syndrome
This syndrome causes a strong burn to the lateral aspect of the knee and sometimes to the hip. The iliotibial strip is the strip of fabric that extends from your hip to your knee. It is located on the outside of your thigh and helps stabilize your knees and hip during the race. Over-training, lack of warm-up, imbalance in the pelvis, lack of strength of the stabilizing muscles, and sloping stroke can cause this injury. If you feel this pain, rest your muscles, do shorter distances, and if the pain returns, get assessed.
- If you’re not used to running and in your early stages, combine running and brisk walking.
- To be more efficient and less exhausted, it is essential to start with a good warm-up. Your body will then be prepared for the efforts you will ask for. Start by running for about ten minutes, but do it gradually and flexibly. Then stretch all your muscles, not to mention the upper body, by rotating your arms. Take a few jumps on tiptoe. Knees are also recommended. Also, during this warm-up period, remember to stay hydrated.
- Do strengthening exercises to achieve muscle balance.
- Avoid over-worn shoes and make sure they fit your feet. An assessment of the morphology of your feet may be necessary.
- If you have suffered an injury, reduce your training intensity and apply cold water compresses to the affected areas.
- In some cases, a prophylactic bandage is necessary; In this case, consult your therapist.
- Foot orthotics can also help you temporarily by reducing pressure on your joints.
- If you are running hard, opt for jogging (moderate running with small trots) or brisk walking, which is less demanding but still effective.
- Finally, remember that, for all sports practices, “prevention is better than cure!”
Other general recommendations
- Go for a run at any time that suits you during the day, but avoid doing so immediately after meals.
- If you run when it’s dark, wear brightly colored clothing to avoid accidents.
- To run at a good intensity without being out of breath, learn to breathe. Standing up, body straight and relaxed, inhale for a long time through the nose and mouth, inflating the belly. Then exhale gently when tucking in the belly.