6 Most Common Running Injuries |
Posted: July 31, 2023 |
Running has grown in popularity to improve and maintain fitness and stay in shape. More than 40 million Americans regularly run. Although running is a terrific method to stay active, many runners suffer from injuries at some point. More than 80% of running injuries are caused by repetitive stress, but unexpected injuries such as a sprained ankle or a torn muscle can also occur. Continue reading to discover more about the most frequent forms of running injuries, their symptoms, and how to treat them. 1. IT band syndromeThe iliotibial band, often known as the IT band, is a lengthy stretch of connective tissue that runs from your outer hip to your knee. When you walk or run, this band of tissue serves to stabilize your knee. IT band syndrome is caused by the IT band pushing against your leg bone repeatedly. Due to tight IT bands, it is quite frequent in runners. This issue may also be caused by weak gluteal muscles, abdominals, or hips. IT band syndrome is characterized by severe pain on the outside of your leg, usually right above your knee. Your IT band might also be sensitive to touch. When you bend your knee, the discomfort usually worsens. 2. Plantar fasciitisOne of the most prevalent foot injuries is plantar fasciitis. It is caused by irritation or degeneration of the fascia, a thick layer of tissue on the bottom of your foot. When you walk or run, this layer of tissue acts as a spring. Increasing your jogging volume too rapidly will put extra strain on your fascia. Plantar fasciitis can also be caused by muscle tension or weakness in your calves. Common symptoms: - Pain in your heel or midfoot. Pain that comes on gradually. - A burning sensation on the bottom of your foot. - The ache is worst in the morning. - Soreness after lengthy activity. 3. Achilles tendinitisAchilles tendonitis is inflammation of the tendon that links the calf muscle to the heel. It may occur after increasing your mileage or running intensity. If left untreated, this disease increases your chances of rupturing your Achilles tendon. If this tendon is ripped, surgery is usually required to heal it. Common symptoms: - A dull ache in your lower thigh, just above your heel. - Your Achilles tendon is swollen. - When flexing your foot toward your shin, you have a limited range of motion. - A warm sensation over the tendon. 4. Ankle sprainAnkle sprains are caused by overstretching of the ligaments that connect your leg to your ankle. Sprains frequently occur when you land on the outside of your foot and roll your ankle over. Common symptoms: - swelling - limited range of motion - pain - bruising - discoloration Ankle sprains usually improve with rest, self-care, or physical therapy. It could take weeks or months for them to heal. 5. Shin splintsShin splints (tibial stress syndrome) are pains that occur along your shinbone in the front or inside sections of your lower legs. Shin splints can occur when you increase your jogging volume too soon, particularly on hard surfaces. Shin splints are usually not serious and go away with rest. They can, however, evolve into stress fractures if left untreated. Symptoms: - mild swelling - tenderness to the touch - pain that gets worse when you exercise - a dull pain along the front or inner part of your shinbone Shin splints commonly improve with rest or by reducing how frequently or how far you run. 6. Hamstring strainsDuring the swing part of your running cycle, your hamstrings assist in decelerating your lower leg. Your hamstrings may be more prone to injury if they are tight, weak, or weary. Distance runners are less likely to suffer from a hamstring tear unlike sprinters. Most distance runners suffer from hamstring strains, which are caused by repetitive tiny tears in the hamstring muscle fibers and connective tissue. Common symptoms: - dull pain in the back of your upper leg - a hamstring muscle that's painful to the touch - weak and stiff hamstring
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