Injuries sustained by running lovers

Running is a pleasure, but we must respect our body. See the most common injuries for those who practice this kind of sport.

Running can be a passion, but can also be a mean to get really serious injuries.

Medial tibial stress:

This syndrome happens due to an inflammation of the tibial bone, usually caused by repeated impact in this region. Some changes can be held responsible for the appearance of the medial tibial stress, such as biomechanical, type and intensity of training, new training sneakers, lack of stretching and even changing the floor where you train. Although this problem usually resolves on its own with rest and relaxation, there is much that can be done to speed up the recovering process. To start, before any exercise, it is essential that you warm up and stretch your legs – in order to reinforce your muscle capacity, protecting the bone structure. At the same time, try putting insoles in your shoes so that the impact is reduced. If the pain persists, apply ice for 20 to 30 minutes, three to four times a day for two or three days in a row. Also, look for help from an expert and ask for some physiotherapy sessions.

Achilles Tendonitis

This type of injury is due to overexertion applied to this tendon, either by overload training or dramatically increase the pressure in the area at a given time. Chronic foot problems, such as flat feet, are also enhancers of Achilles tendon inflammation, as well as the existence of muscles or tendons too taut. But how to solve the problem? In addition to the pain, the Achilles tendon injury causes swelling and muscle stiffness, which implies a substantial reduction of movements, so it is essential heal it, not just to return to training as soon as possible, but also to restore the normality of everyday life. Experts suggest that you rest as much as possible, especially after applying ice and put a bandage to compress the injured area. On the other hand, you might also want to do some stretching.

Runner’s knee

Also known as Patellofemoral pain syndrome, this knee injury happens frequently to runners, being characterized by irritation of the cartilage under the kneecap. It is estimated that 13% of people that make running a lifestyle suffer from this illness. To heal it, the most important thing is to rest for two or three days and resume the running with reduced distances, and gradual increase it over time. Cycling can accelerate the recovery process. Also it is advisable that some walking is made, to reduce the impact on the knee at the same time to strengthen the muscles around the joints.

Plantar fasciitis

Common injury in high-impact sports such as running, plantar Fasciitis is characterized by an inflammation in the tendon that connects the heel bone to the toes, which ultimately result in pain all over the base of the foot. Recurrent inflammation may result in small tears in this ligament, so it is important to heal the problem as soon as possible. Do not run for a few days, so the inflammation pass, always apply ice, the most likely full recovery takes between six months to a year. Another way to deal with the injury to roll the foot on a bottle of cold water, every day, for five minutes. When you are able to run, be particularly careful with the type of footwear, especially with the insoles: any detail may cause the Fasciitis to return.