Different Types of Running Injuries and How to Prevent Them?

Athletes and fitness freaks always push themselves to extreme levels for optimum and best performance. However, experts say we should never stretch or exercise more than our body limits as it can stress our body and lead to medical issues, like a sprained or broken foot.

This comprehensive guide covers all the frequent issues runners or athletes may encounter and effective ways to avoid them. If you have a foot fracture or sprained foot, the Apollo Foot and Ankle Clinic experts in Chennai will provide world-class medical facilities and treatment for quick healing.

Common Types of running Injuries

Here are some common types of running injuries:

1. Runner’s Knee (patellofemoral syndrome)

You can have a runner’s knee if you feel pain in the front of the knee or near the kneecap. It's a frequent overuse injury in activities like running and leaping.

You may be more likely to develop a runner's knee if you have weak hips or knee-supporting muscles. After being immobile for a long time, this kind of injury may also produce cracking or popping sounds.

2. Achilles Tendinitis

Achilles Tendonitis happens due to inflammation or burning effect of the tendon that occurs from the calf muscle to the heel region. It could occur after you increase your jogging distance or pace and increases the risk of tear. Surgery is the only option left if the tendon is damaged.

3. IT Band Syndrome

The IT or iliotibial band is a ligament that runs from the outside of your thighs, from the top of your hip to the outside of your knee. It happens when the IT band ligament thickens and rubs against the knee bone, which causes inflammation. It causes a sharp pain on the outside of the knee.

Cutting down on exercise, heat therapy, a little stretching, or rubbing the ice on the outside of the knee will provide some relief.

4. Shin Splints

Medial tibial stress syndrome (MTSS) or shin splints are pain that develops along the shinbone in the front or inside areas of your lower legs. It is also known as medial tibial stress syndrome (MTSS). When you increase your jogging volume too soon, especially when jogging on hard terrain, shin splints may develop.

It is difficult to distinguish it from a shin's stress fracture, but the pain spreads along the bone. The foot doctors recommend an X-Ray to determine what the issue is. It is usually noticed that people with flat feet are more likely to develop shin splints. Reducing your pace, mileage, and a little stretch workout before running miles is recommended to prevent shin splints.

5. Hamstring Injuries

During the swing part of your running cycle, your hamstrings assist in slowing down your lower leg. A hamstring injury may cause dull discomfort in the back of your upper leg, tenderness to the touch in the hamstring muscle, and weakening and stiffness.

7. Plantar Fasciitis

Plantar fasciitis is the most common foot issue. The thick layer of tissue, known as fascia, on the bottom of your foot is affected by irritation or degeneration.

When you walk or run, this extra layer of tissue acts as a spring. Increasing your jogging volume can stress out your fascia. Plantar fasciitis might also put you at risk if your calf muscles are tight or weak.

It is recommended to wear properly fitting spacious shoes and rub ice on the bottom part of the foot to provide relief.

7. Stress Fractures

This type of fracture can occur in your bone if your bone has received repeated trauma or stress at the same point of contact. Stress fractures typically affect the top of the feet, the heel, or the lower leg in runners.

On average, a stress fracture heals in around 6-8 weeks. During this time, you can use crutches or take help from anybody to move.

8. Ankle Sprain

A sprained ankle can happen if you continuously overstretch the connective tissue between your legs and the ankle region. Sprains frequently occur when you roll the ankle over after landing on the outside of your foot. Pain, reduced range of motion, and discolouration are typical signs of an ankle sprain.

Tips To Prevent and Avoid Running Injuries

Here are some tips you can keep in mind to avoid injuries:

• Listen to your body; if the pain does not go away with time, visit a foot doctor or an orthopedist.
• Before and after running, it is best to warm up by walking for five minutes and stretching your muscles, especially your calf, hamstrings, groin, and quadriceps.
• Add weight training and abs exercise to strengthen your muscles and develop core strength.
• Mix up your training schedule and try swimming, biking, tennis, or other activities to reduce the chances of injuries.
• Select the right shoes with proper fitting and good support.

Wrapping up,

While exercising and keeping your body fit is of utmost importance, you should never stress your body. Stress can cause injuries like sprained feet or foot fractures, which you may not like. You should always discuss your schedule with the trainer regarding your fitness regime.

After a workout, little soreness and pain are not an issue. However, you should visit a foot doctor if the soreness doesn't reduce or the pain remains persistent. Visit Apollo Foot and Ankle Clinic in Chennai for a quick check-up if you have foot pain or any other issue.