Runners’ Injuries and how to Deal with Them

Running is one of the most popular sports. Running is so popular as it does not know any age boundaries, does not require any special equipment, or any special skills. However, even though it is a low impact activity, runners’ injuries do happen. Here is a list of the most common ones, along with tips on how to deal with them in the most effective manner.

Meniscus tear

The majority of runners, particularly those that run on hard surfaces have experienced sharp knee pain, at some point. If it is followed by swelling, knee buckling or blocking, it is strongly advisable that you schedule an appointment with your doctor since the most probable reason for these symptoms is a meniscus tear. Depending on the type of the tear the doctor will prescribe rest, physical therapy or in more severe cases, surgery.

Shin splint

If there is a single thing that connects recreational and professional runners of all ages and disciplines,it would be the fact that all of them have experienced shin splints. The severity and frequency of occurrence depends on the runners’ fitness and the strain they put on themselves. Luckily, there are several exercises to prevent shin splints from happening. However, if they keep appearing and especially if they are present even when you are not running, physical therapy should help. If not, your doctor will probably schedule and MRI to check whether there are any stress fractures.

Achilles tendinitis

If you are experiencing heel pain accompanied by stiffness or swelling at the back of your heel that lingers on well after you’ve finished your run, you are overusing the Achilles tendon. This usually means that you are running improperly, that is, that you are either not letting your heel completely touch the ground or you are pushing it down too hard. To mitigate the issue of Achilles tendinitis stretch every single time before and after running, lower your heel gently to the ground while exercising and regularly change your running shoes.

Anterior cruciate ligament (ACL) injury

Although this type of sporting injury is more frequent in basketball, football or skiing, it became more prominent with runners, especially those that run on hard surfaces and change the direction of their motion frequently. It happens due to overstretching or tearing of anterior cruciateligament that is located in the central partof the knee. If you feel pain in this region, you should try to lie down, lift your leg up, put some ice on it and rest. The only prevention is to avoid hard surfaces and sudden changes of direction when running.

Lower back pain

If you ever watched the behaviour of a long distance, or marathon runner after the race, you must have noticed that at least some of them are usually bent at the waist, trying to catch their breath. The two causes of this behaviour are fatigue and lower back pain combined. The reason for lower back pain manifestation is the fact that lower back is compensating for the spine twisting and feet being in front of the body while running. The way to put this issue under control is to strengthen your core muscles and improve your running mechanics. There are also a series of exercises that help with lower back pain and we suggest you introduce them in your regular fitness regime if you are troubled by this issue.

The key to avoiding injuries related to running lies in stretching routines before and after the run, as well as strengthening the core muscles and improving running mechanics. If they do happen, prompt reaction is of utmost importance, if you want a fast recovery.