Millions of people play sports and participate in athletic activities. With all the benefits that physical exercise has to offer, it’s not without risks. Physical injuries are all too common in sports, especially runners.
Running is one of the sports that causes injuries the most. Both experienced runners and beginners can experience accidents in this sport. Running can be tough on the body. And even though you may experience minor aches and pains from time to time from running, being absent due to a running injury is the last thing every runner wants. However, when something is bothering you, such as a sore hamstring or knee, it can be difficult to decipher what’s really going on and what caused it.
Here are the most common types of running injuries and how to treat them.
- Knee injury
The most common injury experienced during running is a knee injury. This condition is known as runner’s knee. The cause of this injury is the movement of the knee to bend, then straighten it back repeatedly. This causes friction between the bone and the knee bone. Knee injuries while running can cause symptoms of pain to swelling.
In addition to runners, runner’s knee is often found in cyclists, football players, especially in individuals with excess body weight. If you experience pain around the knee after running, treat the injury immediately by stretching and using a towel several times a day with ice packs. Also, avoid running as long as you still have pain. If the condition of the knee does not improve or even worsens in more than a week, you need further examination to the doctor.
- Plantar fasciitis
Another injury that is most often experienced during running is plantar fasciitis. This condition makes the heel pain due to inflammation or inflammation. This injury generally occurs if you frequently run on an uneven surface. The part of the foot that gets pressure from the surface due to the shoe being unable to absorb the pressure is the cause of this condition.
To reduce pain, massage the soles of your feet by stepping on and rolling a tennis ball in a sitting position. You also need to rest your foot until it recovers so that the injury doesn’t come back.
- Iliotibial band syndrome (ITBS)
The most common type of injury experienced during running is characterized by pain in the tendon that connects the thigh bone and the bone below the knee (tibia). As with other tendon injuries, this condition is caused by inflammation due to moving the foot too fast, running too much, or the condition of the thigh muscles being too weak.
Relaxation of the tendons along the femur and calf is necessary to relieve pressure. Use an SPRYNG calf wrap to reduce the pain from this leg injury while running. Strengthening muscles and warming up before running will be useful to prevent the pain from coming back.
- Achilles tendinitis
Achilles tendinitis is another injury that is most often experienced during running. This condition makes the connecting muscles in the back of the leg (tendon) painful. These running foot injuries are usually accompanied by inflammation that causes pain and stiffening of the tendons.
Repetitive pulling movements, such as when you run long distances, can also cause tendon injuries. The most appropriate treatment for this injury from running is to rest the foot and avoid excessive pressure or pulling on the tendons. Relax by gently massaging the injured area and compressing with ice.
If there is a sudden increase in pain accompanied by swelling that is more severe, consult your doctor immediately. This could be a sign that the tendon inflammation is getting worse.
- Shin splints (shin splints)
Shin splints or shin splints (tibia) are characterized by pain and swelling below the knee in the front and back of the leg. Pain can vary due to injury to the bone, muscle, or both.
Generally, these injuries are caused by the bones taking too much pressure when you run for too long or over long distances. These injuries tend to be difficult to heal and take a long time to fully recover. You can feel the sensation of pain that comes back at a later date. For the first step in healing, try resting your foot if you have an injury. If it’s getting better, reduce the intensity of running and increase it again gradually.
Injuries to the shin while running may also occur because you choose the wrong running shoes. If you still feel pain after rest or the pain comes back, consult your doctor immediately.