50% of runners globally experience running injuries annually. Some of these injuries include runners’ knees, stress fractures, and shin splints that come as a result of lack of proper training, overuse, and inadequate recovery.
Awareness and proactive measures help reduce reported athletic injuries. Listening to your body, wearing the right footwear, strength training and warm-up exercises can help reduce injuries.
Understanding symptoms associated with each type of injury and getting professional help can help prevent chronic injuries. This article explains the types of running injuries, preventive measures when to seek professional help and the right professional healthcare to attend to your injury.
Common Running Injuries
Running helps you stay physically fit and improve your cardiovascular health, however, you may also encounter risk injuries whether as a beginner or an experienced runner. Some of the running injuries you may encounter include ankle sprain, stress fractures, shin splints, muscle pulls, and plant facilities among others. Below, you will understand running injuries, their causes, symptoms, and how to prevent them.
Stress Fractures
Stress fractures are small cracks in the bone. They are most common in the hip or foot bone. They are caused by running too hard and running on hard surfaces.
Symptoms of dress fracture include: Worse pain when you engage in an activity and swelling in the affected area.
The best way to prevent stress fractures is to have enough rest and avoid overtraining.
Runner’s Knee (Patellofemoral Pain Syndrome)
It’s an overuse injury and the most common running-related injury. Runner’s knee is caused by wearing out the cartilage in your knee cap, or when your knee cap gets put out of alignment.
You are likely to get a runner’s knee when you increase speed or when you start running at an incline.
This type of running injury makes it difficult to squat, bend, or run. It can be prevented by icing your knee to relieve pain, taking a break from running, and physical therapy to fortify your knees.
Shin Splints (Medial Tibial Stress Syndrome)
Shin splints primarily refer to pain along the tibia. It occurs due to overworking your tendons, muscles, and bone tissues. Shin splints are common in athletes, dancers, and military recruits.
Symptoms of shin splints include pain in the shin and swelling in the affected area.
You can prevent Medial Tibial Stress Syndrome by wearing the right footwear, modifying your workout routines, and taking enough rest.
Hamstring Strain
Hamstring injuries occur when you overstretch your tendons when forcibly jumping, lunging, or sprinting.
Symptoms of hamstring strain include: Pain when moving your leg, sudden pain at the back of your thigh, and difficulty in moving or standing.
You can prevent hamstring injury by icing the area of treatment, elevating your leg, and resting your leg.
Achilles Tendinitis
Achilles tendinitis is caused by repetitive stress activities such as overtraining, excessive running, and tight calf muscles.
Symptoms of Achilles tendinitis include: Pain after running, stiffness of the Achilles tendon in the morning, and swelling of the back heel.
You can prevent Achilles tendinitis by slowly increasing the duration and running distance, eating the right footwear, and regularly stretching your tendons.
Ankle Sprain
A Sprained ankle is a common injury caused by a torn or overstretched ankle ligament.
Symptoms of a sprain include: Pain while carrying heavy items, difficulty in walking, swelling in the area of treatment, and bruises.
You can prevent ankle sprain by wearing the right shoes, strengthening your muscles by working out regularly and taking enough rest after activity.
Muscle Pull
A muscle pull or muscle strain is a small tear in your muscle that feels like a pop sound. Your muscle overstretches and is forced to contract hence causing a pop sound.
Symptoms of a muscle strain include: Pain when you try to use the muscle, weakening of the muscle to the extent you cannot use it and minimal or severe inflammation depending on the extent of the damage.
You can prevent muscle pull by avoiding strenuous workouts and joining a stretching and strengthening program to keep your muscles strong.
Plantar Fasciitis
A Planter Facia is a thick band of tissue that runs from the heels to the toes. You are likely to get plantar fasciitis if you have a high arc or tight calf muscles.
Symptoms of plantar fasciitis are pain in your heels especially when you take a morning walk.
You can prevent Plantar Fasciitis by wearing the right footwear, resting, and practicing calf stretches to strengthen your calves.
Ingrown Toenails
Ingrown toenails are when a toe’s nails grow in your toe skin. You are likely to get an ingrown toenail in your big toe.
Symptoms of an ingrown toenail include: building up of fluids around your toes, swollen skin next to the toe and pain in the toe.
You can prevent ingrown toenails by: trimming your toes straight, avoiding curves, wearing the right shoes, and avoiding cutting your nails too short.
Iliotibial Band Syndrome (ITBS)
This syndrome occurs due to weak buttock muscles or glutes. When the muscles weaken, they rub the knee causing inflammation.
Symptoms of ITBS include: Pain on the outer part of the knee, tender IT band, and irritating knee when you run.
You can prevent ITBS by avoiding tough exercises and adding a stretching routine before running.
Bursitis
Bursae are fluid sacks that lubricate your muscles to prevent them from wearing out. Bursitis is caused by an inflammation of the bursae.
Symptoms of bursitis include: swollen joints, pain in the joint, and difficulty bending your legs.
You can prevent bursitis by managing your weight, avoiding strenuous exercises, warming up before a run, and lastly practicing strength exercises to strengthen your joint muscles.
Tips To Prevent Running Injuries
At least 60% of runners step aside from their athletic routine to nurse running injuries. These injuries are common and can be prevented by observing certain measures. Below are some of the tips to help prevent running injuries:
Warm up and Stretch
Always include 5-minute warm-up exercises before running. Some warm-up exercises include jogging or walking.
Dynamic and sustained stretches help in preventing future injuries. Focus on stretching your thighs, calves, hamstrings, groin and quadriceps.
Also Read: Guide to Stretching Before a Run
Nurture your Body
Be mindful of what you eat before, during, and after a run. Your diet determines your performance, how well you recover and the exposure to a risk injury.
Always prioritize a balanced diet and work out at least 30 to 60 minutes daily. Drinking water before, during, and after a run helps you stay hydrated.
Have a weekly professional massage to help your muscles relax and also reduce sore muscles.
Run in a Safe Environment
Run in even, soft, and clear environments to avoid the risk of injuries. Also, avoid running beside busy roads where you might get into contact with vehicle exhaust fumes. These fumes can lead to respiratory problems.
Cool Down After a Run
Take 15 minutes to cool down by walking, and stretching. Stretching after a run can help improve your flexibility.
Take Time to Recover
Set a few days to recover. Running extensively puts your muscles in danger of injuries due to overuse. Resting helps your muscles adapt and get repaired. Reducing the distance and duration of your run, over the week is another way of helping your muscles recover.
Train With a Professional
A professional trainer chooses the training mileage that best suits your fitness level. A trainer will also help in strength training to help balance your muscles.
Understand Your Level of Fitness
Understanding your level of fitness helps you know your limits. For example, if it’s your first time running, you should begin with short-distance runs before upgrading to long-distance runs. How often and how long you run should be progressive, not intensive. Also, avoid ignoring muscle tightness since it can result in future injuries.
The Role of Nutrition in Injury Prevention and Recovery
A balanced diet enhances muscle development and keeps your muscles strong. Strong muscles enhance joint stability therefore protecting you from joint pains and sprains.
Protein helps in muscle protein synthesis, muscle recovery, and repair after an intense physical activity such as running. Taking the right amount of protein can prevent muscle loss, and anabolic resistance to protein after an injury.
During vigorous sports activities such as running and football, your muscles are likely to tear. Food rich in protein repairs the tissues, therefore, optimizing Muscle Protein Synthesis (MPS). According to research, an athlete should take 1.2g to 2g of protein per kilogram of weight. If you are 60kg you should consume approximately 120g of protein in your meals.
You require a lot of energy while exercising or engaging in any sports activity. Your muscles can store a small portion of carbs that are released as energy during workouts. According to the British Nutrition Foundation, lack of enough carbohydrates leads to low performance and gradual recovery. Carbs fuel your brain and muscles during sports activities.
Taking enough water helps in preventing cramps and strains. During exercise you lose a lot of water through sweating, your joints need fluids to enhance joint lubrication. Taking enough water also helps in regulating electrolytes such as potassium and sodium.
If you are training in very hot areas you should take water before, during, and after exercise to aid in physiological functions.
If you participate in intensive, endurance-based movements, and repetitive muscle movements you may experience muscle cramps. Examples of such sports activities include running, cycling, and football. Hydrating regularly reduces muscle cramps, enhances body coordination, and reduces the risk of an injury.
Collagen and vitamin C help in repairing tendons, and ligaments, vitamin C helps in collagen synthesis, and foods rich in vitamin C include: citrus fruits and bone soup.
According to research, gelatin obtained from boiling animal bones, tendons, ligaments, and skin contains the same quantity of amino acids as collagen.
When to Consult a Professional
Consult a professional if you are unable to bear your weight. The inability to bear your weight shows that your tendons, muscles, and ligaments might be severely damaged.
Seek medical attention when you notice chronic injuries. If you notice that the injuries keep on appearing even after self-treatment and rehabilitation, talk to a professional A professional will provide suitable treatment measures.
Persistent pain: Persistent pain indicates issues that need serious medical attention.
Swelling and bruising: If you notice severe swelling and discoloration in the injured part, it shows you have internal damage. Your professional will check on your ligaments and muscles.
Healthcare Providers Specializing in Running Injuries
A sports injury cannot be treated by any healthcare provider. You need a professional to help boost your performance and provide quality treatment. Below are the types of healthcare providers specializing in running injuries.
Orthopedist
Orthopedist treats problems related to bones such as stressed fractures and ruptured tendons. You can find an Orthopedist in clinics that specialize in sports medicine.
Podiatrist
A podiatrist specializes in foot and ankle-related issues. You can seek help from a podiatrist if you have acute foot injuries, IT band syndrome, and runners knee.
Chiropractor
A chiropractor specializes in spine and pelvis alignment. You can visit a chiropractor regularly to prevent skeletal misalignment. If you have hip and back pain a chiropractor can help too.
Physical Therapist
A physical therapist detects body movement problems. They offer rehabilitation exercises and strength training.
Sports Medicine Doctor
This is a physician who specializes in treatments regarding sports and athletic injuries. A sports medicine doctor advises you on the right treatment and recommends you to the right sports healthcare provider.
We also provide Coaching and Training Services for Runners
Conclusion
Understanding running injuries and preventive measures can help you enjoy your athletic career. Sports injuries such as runner’s knee, ankle sprain, stress fracture, and hamstring can be prevented by having enough rest, using the right footwear, and not overworking your muscles.
Nutrition and dehydration play a vital role in muscle development, muscle repair, and preventing risk injuries. Hydrate before during, and after an exercise to reduce the risk of injuries. Also, a balanced diet will repair worn-out muscles and boost your energy.
Knowing who to consult after a running injury is crucial. Depending on the injury, you will choose to consult a podiatrist, orthopedist, chiropractor, physical therapist, or sports medicine doctor.
Learn your body, and be at the forefront to prevent risk injuries.
References
https://www.nutrition.org.uk/healthyliving/an-active-lifestyle/eating-for-sport-and-exercise.html
https://pmc.ncbi.nlm.nih.gov/articles/PMC8746600/#B23-nutrients-14-00053
