Dealing With Injuries

What, then, are the most common injuries runners are dealing with? And what can we do to treat and reduce these injuries?

Runner’s Knee – The most common injury amongst runners. An irritation of the cartilage under the kneecap caused by extra pressure on the knees, long runs, and descending hills or stairs. The best way to recover from a bout of runner’s knee is to reduce your mileage, avoid downhill running or try using a bike or pool for training whilst the irritation recovers.

Achilles Tendonitis – Prevalent in 11% of runners; the irritation of the tendon connecting the calf to the heel is caused by a sharp increase in the intensity of training. People with weak calf muscles are also susceptible. It is recommended to stop all running immediately in cases of tendonitis, cycling too if it hurts. Ice should be applied regularly, and training should be switched to the pool.

Hamstring – A tight or weak muscle in the back of the thigh occurs mainly when the muscle is overstretched, but can also be caused by inflexibility or a disproportionate size difference between hamstring and quadriceps. Try slowing your pace and avoiding hills to help recovery. Deep-tissue massages are also helpful to ease the stiffness that causes injury.

Plantar Fasciitis – When the tendons and ligaments that connect your heels and toes receive small tears or become inflamed, this is known as plantar fasciitis. Having very high or low arches is the most common cause; but pronation and supination, as well as long periods of standing can also be a factor. The best way to ease the discomfort is to ease up on running or take a break completely. Ice the arch, heel and top of your foot and gently stretch back toes to loosen the arches.

By following recommendations on avoiding and treating common running injuries, you can make sure you aren’t missing out on long periods of training. Especially if you are training for an upcoming running event.