Running: Fitness Friend or Foe?
Running is one of the easiest and most popular ways to stay fit. It is also one of the easiest ways to develop an injury. Running injuries are common and often affect the hips, knees, ankles, and feet of runners. The impact and stress of running is sometimes hard on the muscles and joints; especially if you ignore the early warning signs of an injury.
It's important to be educated about what type of injuries you can incur while running so that you can recognize the early warning signs and seek treatment as soon as possible, in order to prevent a long-term problem.
Common Running Injuries:
Ankle Sprains
Considered the most common of all ankle injuries, an ankle sprain occurs when there is a stretching and tearing of ligaments surrounding the ankle joint.
Achilles Tendonitis
Achilles tendonitis is a chronic injury in runners that occurs primarily from overuse. It is recognized as pain in the back of the ankle. It is important to treat this as soon as the pain is recognized as ignoring it may increase your risk of rupture in the Achilles tendon.
Blisters
A common runners annoyance is the development of blisters. These fluid-filled sacks on the surface of the skin are often easy to remedy as long as the blister remains clean and dry.
Delayed-Onset Muscle Soreness
Also known as "DOMS, " this muscle pain, stiffness or soreness occurs 24-48 hours after a particularly intense exercise session or a new running program.
Groin Pull
A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits.
Heel Spur
A heel spur is a growth of bone the bottom of the heel where muscles and other soft tissue attach.
Hamstring pull, tear or strain
Hamstring injuries are common among runners and can range from minor strains to a total rupture of the muscle at the back of the thigh.
IT Band Syndrome
IT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.
Muscle Cramps
A cramp is a sudden, intense pain caused by a muscle involuntary and forcibly contracting muscle that does not relax.
Overtraining
Overtraining frequently occurs in athletes who are
training for competition or a specific event and train beyond the body's ability to recover.
Patellofemoral Pain Syndrome
This term usually refers to pain under and around the knee cap It is also called "Runner's Knee."
Piriformis Injury
If the piriformis muscle becomes tight or cramps it can put pressure on the sciatic nerve and cause gluteal (or buttock) pain or sciatica.
Plantar Fasciitis
Plantar fasciitis is the most common cause of pain on the bottom of the heel and usually defined by pain during the first steps of the morning.
Pulled or Strained Calf Muscle
A calf strain occurs when part of the muscles of the lower leg (gastrocnemius or soleus) are pulled from the Achilles tendon. It is similar to an Achilles tendon rupture, but occurs higher up in the back of the leg.
Most of these injuries can be prevented by coupling proper stretching technique with warm up/cool down time. It is also crucial that you listen to your body. If it is telling you it is hurt or strained, take it easy. If the injury persists, seek treatment before you create a painful and costly injury that will keep you out of your
running shoes for months.
