When a runner does not adhere to the rule of increasing his mileage limitedly or speed slowly, then he could suffer from one of the many common running injuries. Often caused by overexertion and overuse, these can be temporarily debilitating to someone that is pursuing a fitness goal. It takes time for the tendons, joints and muscles to learn to handle the stress that comes from pounding the pavement repeatedly.
A common overuse injury that many runners experience is the shin splint. A sharp, shooting pain on the inside or front of the tibia, or shin bone, is usually a sign that the athlete has succumb to a temporary hindrance. Usually a drastic increase in the number of miles or days that the person is running is the primary cause. The only cures for this type of pain are to ice the area, rest and then work on strengthening the calves.
Without the proper amount of rest, or with high levels of repeated activity, a runner becomes more susceptible to a stress fracture. Frequently occurring in the shin or the foot, these are small cracks in the bone that cause intense pain. The athlete must take time off from the sport and both ice and elevate the injured area for a lengthy period of time to allow it to properly heal.
Pain from underneath the foot is known as plantar fasciitis and is caused by swelling of the mass of connective tissue, or the plantar fascia. While it most often occurs in those with high arches, it can also happen to a runner with a normal arch or a flat foot. The reason it occurs is largely unknown. To help with the healing process and pain, an individual can roll his foot over a water bottle that has been frozen.
Iliotibial band syndrome, or ITBS, occurs often in distance runners. When the IT band becomes inflamed from the increased mileage, it will rub against the bones in the knee and cause a sharp pain. This pain will often occur after periods of sitting as well. To help it heal, an individual can perform stretches, reduce mileage and ice after running.
Runner’s knee is usually cause by the knee cap slipping out of place. With the constant repetitive motion that this sport requires and the caused by pounding the pavement the cartilage around the knee can wear down. In order to help keep the knee cap in place, the athlete can do lunges, squats or steps. Adding weight will help to build more muscle over time.
If you feel a sharp pain in your heels, you are most likely experiencing Achilles tendonitis. Overusing the feet in a stressful manner can cause the connective tissue or tendons to swell and a pain to flare up. You will need to ice, rest and stretch the calf muscles to help overcome this pain and remedy the problem.
Common running injuries come mostly from being overzealous and quickly increasing either mileage or speed. It can be difficult to understand the body’s limitations during training and overdo it. By not taking it slow, however, the runner may be forced to take an extended period of time off so that his body can properly heal. Read more about The Types Of Common Running Injuries visiting our website.