Have you ever run wounded? Chances are that you are suffering from one of the top running injuries. We’ve decided to lift the curtain and tell you what are the most troublesome running injuries.
No one is immune to injuries. The knowledge what to expect and how to treat it is invaluable.
So, our top three injuries are:
- Plantar fasciitis
The inflammation of the heel is on the top of our list. The pain is sharp and tight and ranges from simply annoying to excruciating. Another characteristic of the pain is that it is not continuous. It might go away for the day and return on the next day.
The most common direct causes are overtraining, overuse and improper footwear. The underlying issue is weakened muscles in the foot and your heel simply cannot manage the load of your training
What to do: wear custom orthodontics or choose shoes that can help with plantar fasciitis pain (stability shoes) are likely to help you with the plantar fasciitis, as they could help ease the problem. Mind you, this is not a permanent solution of the painful condition, but when you are suffering even the little counts.
- Achilles Tendinitis
The second most popular inflammation is the pain in the Achilles Tendon. As the lower legs are so far away from the heart, the blood flow in the area is not very fast. This situation makes the healing of the condition much slower. Very similar to the plantar fasciitis, this inflammation is on the back of the lower leg right above the heel. The sufferers often complain of swelling and the pain is often sharp and tight, rendering the runner unable to run.
The most common cause are tight calves. Hard training may be one of the main causes for the issue. Naturally taking it easy and resting more quickly improves the condition. Unfortunately, it is not enough to permanently relieve the pain. You can try some active release techniques to restore your muscles to normal functions. The exercises include calf rises, single leg squats or deadlifts. Basically everything that helps stretching the lower calves will improve your situation. Pay attention to your shoes. Finding good quality footwear also will help you improve quickly.
- IT band syndrome
The iliotibial (IT) band connects your knee to the hip. The condition is basically inflammation of this tendon. The sensation is sharp pain very similar to the pain of being stabbed on the side of the knee. The sensation is extremely painful especially when you run downhill. If neglected, the condition can deteriorate very quickly.
There is no definite answer to what causes this condition. There might be a lot of things that cause it. One of them is running downhill most of the time and running on the same side of the road. If you keep running the pain won’t simply go away, but actually worsen.
The solution is finding a way to loosen these muscles. Using a foam roller can speed up the process. Use the active release technique we mentioned in the previous example. Avoid downhill running and if you do, make sure to switch direction often.