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Running Hazards: The Truth Behind 10 Most Common Running Injuries

RUNNING HAZARDS The Truth Behind 10 Most Common Running Injuries Did you know that 70%0 of runners will become injured? Are you surprised to hear that even minor injuries can become serious if they are not treated? Fear Not! Dealing with running injuries is easy with the help of this guide. 10 most common running injuries suffered by runners. Learn how to treat these injuries and keep enjoying the benefits of running. Below are 10 COMMON RUNNING INJURIES, WITH THEIR SYMPTOMS, CAUSES, & TREATMENTS 1 ACHILLES TENDINITIS SYMPTOMS You feel tightening and soreness of the Achilles tendon. You can get Achilles Tendinitis if you are running excessively on hills, suddenly increasing training intensity, or wearing improper shoes. Any excessive tightness of the posterior muscles of your legs, including the calf muscles and the hamstrings can also cause this injury. CAUSES Stretch before and after running. You should use ice and gentle TREATMENTS stretching to reduce pain and tightness. If the condition persists, then reduce your running activity. ANKLE SPRAIN You feel pain right away at the site of the tear around your ankle. Your ankle starts to swell immediately and may bruise. You may even hear or feel something tear, along with a pop or a snap if your ankle sprain becomes severe. SYMPTOMS CAUSES You can sprain your ankles by feet twisting or inward rolling. Treat ankle sprains by getting better with rest, ice, compression, and elevating the foot. TREATMENTS BLISTERS SYMPTOMS You notice fluid buildup under the skin and feel soreness in your feet. You can get blisters if there is too much friction between the skins. CAUSES Pushing yourself too hard, for too long or exercising through incorrect form can also give you blisters. Buy and wear synthetic socks that wick away moisture and prevent friction. TREATMENTS ILIOTIBIAL (IT) BAND You experience pain or aching on the outside of the knee, usually happening in the middle or at the end of a run. SYMPTOMS You can get IT band injury for a number of reasons which are weak CAUSES gluteal muscles, bowed legs, over-pronation of the foot, leg length discrepancy, running on uneven surfaces or circular tracks. Start with a decrease in your training regimen. Stretch the outside TREATMENTS of your thighs to warm-up, avoid running on uneven or circular track surfaces, and wear motion control running shoes. MUSCLE PULL You see a small tear in your muscle. You may also feel a popping SYMPTOMS sensation when the muscle tears. You can get muscle pull or muscle strain by overstretching a muscle. CAUSES Any amount of muscle overuse, inflexibility, and forgetting to warm-up can also cause muscle pull. Apply RICE treatment which includes Rest, Ice, Compression, and Elevation. Make sure you do a proper warm-up, cool-down, and dynamic stretching before running. If pain in your muscles persist, then lay off running for up to five days. TREATMENTS 6 PLANTAR FASCIITIS You feel sharp pain in the arch or heel of your foot which extends from SYMPTOMS the heel to the toes.You may also notice swelling at the origin of the plantar fascia ligament at the heel. You are most likely to get plantar fasciitis if you have flat, flexible CAUSES feet, high arched feet, or stiff feet. Wearing the wrong shoe for a foot type can also cause plantar fasciitis. Begin your treatment with calf stretching before and after running. Then, slowly decrease the intensity and duration of running workouts. TREATMENTS Also, evaluate your running shoes for excessive wear and for proper fit. Buy and wear running shoes that are especially designed for plantar fasciitis, such as Vionic Walker or Vionic Zen with Orthaheel Technology. RUNNER'S KNEE You experience irritation of the cartilage at the kneecap.You may also feel pain near the kneecap. SYMPTOMS You are most likely to get runner's knee by running down stairs or downhill. You can also get this injury by running with a poor form. CAUSES Eliminate or modify any activity that causes the pain; correct improper TREATMENTS biomechanics that allow the injury to arise; and avoid positions that further irritate the condition. 8. SESAMOIDITIS You feel a gradually increasing pain on the ball of your foot under the big toe. SYMPTOMS You can suffer from sesamoiditis if you stepped up your running level lately, which has forced you to put more pressure on the balls of your CAUSES feet. If you do speed-work, hillwork, or even increase mileage, then you are more likely to suffer from this injury. If you happen to have high arched feet, then there is a good chance that you can get sesamoiditis. Observe a strict period of rest, along with the use of a modified shoe or a shoe pad to reduce pressure on the affected area. You should also apply ice to the area for 10 to 15 minutes after exercise, or after any activity that aggravates the area. TREATMENTS SHIN SPLINTS You feel pain in the side or front area of the shin. You may also feel pain occurring in either the front or inside portions of your lower leg. Overtime, you notice that this tenderness has extended along the length of the lower leg at either of the surfaces. SYMP OMS If you are a beginning runner who is not used to stress of running, then CAUSES you are most likely to suffer from shin splints. Your weak muscles or insufficient stretching can also cause this injury. Switch to a thicker shoe and focus on motion control.To care for shin splints, you should decrease your training, and begin with ice and TREATMENTS rest, later strengthening of your lower leg muscles. You may use swimming and biking as alternative forms of exercise. If symptoms persist, then consult your physician. 10 STRESS FRACTURE You feel tenderness in bone of your foot without any warning or explanation. SYMPTOMS You can get stress fracture by the repetitive application of force, often by overuse such as repeatedly jumping up and down or running long distances. Your chance of getting stress fracture goes up if your bones are already weak due to osteoporosis. CAUSES Be cautious of overtraining and be sure to ice on your rest days. Avoid switching quickly to hard surfaces and ease into your training regimen. If the pain does not go away or get better, then you should see a podiatrist. TREATMENTS PERCENT OF RUNNERS WITH A SPECIFIC RUNNING INJURY Achilles Ankle lliotibial Tendinitis Sprain Blisters (IT) Band Muscle Pull 17% 15% 39% 20% 32% Plantar Runner's Shin Stress Fasciitis Knee Sesamoiditis Splints Fracture 26% 30% 4% 16% 9% SOURCES Aapmr.org // bitly/EYnsOK Active.com // bit.ly/ldPNIwy Clevelandelinic.org llcle.clinic/ISYYMAW Denvernaturopathic.com // bitly/1G9CNIS Foot.com //bit.ly/lcAaCQ8 Greatist.com //bit.ly/ISYXWNT Ncbi.nlm.nih.gov //lusagov/IBME10I Nebi.nlm.nih.gov //lusagov/IG19BSD Rice.edu //bit.ly/KHgdQg Running.competitor.com //bit.ly/IM8qW6U Runnersworld.com //bitly/WGlvs Urmc.rochester.edu //bit.ly/IH5nls7 Visual.ly //bit.ly/FWYMŁY Webmd.com /lwb.md/TQmLah Bblogmilk www.blogmilk.com

Running Hazards: The Truth Behind 10 Most Common Running Injuries

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Did you know that 70% of runners will become injured? You would be surprised to know that a minor injury can get serious if left untreated. Don't be a victim to another running injury. Know the sympto...

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