Running is a great way to keep fit and relieve stress. Compared to other types of exercise, it’s safer and can be done anytime, anywhere. Each year, people of all ages join marathons, races, and other sports events that involve running. About half of them experience injuries. Over 65 percent of all runners are injured at least once a year. Most times, this is due to poor running form, lack of running experience, or overuse.
It can take months to fully recover from stress fractures, muscle strains, and ruptured ligaments. The best thing you can do is to prevent running injuries in the first place.
Runner’s Knee
Also known as patellofemoral pain syndrome, this type of injury occurs when you put too much stress on the knees. Running too much or for too long increases your risk. Pain usually gets worse when jogging uphill, walking, or climbing the stairs. The best way to prevent runner’s knee is to opt for flat running surfaces, and do squats, lunges, deadlifts, and other exercises to strengthen the muscles supporting your knees.
Plantar Fasciitis
This running injury is due to irritation or inflammation of the plantar fascia. Common causes include prolonged standing, improper footwear, weak core muscles, and overtraining. To prevent plantar fasciitis, stretch your heels before running and wear quality sports shoes with extra cushion. Increase your mileage gradually and give your body time to recover from training.
IT Band Pain
Iliotibial band syndrome causes pain outside of the knee. It is usually triggered by downhill running, increased mileage, weak hips, and over-pronation. This injury can be prevented by strengthening the muscles on the outside of the hip, such as the gluteus medius and tensor fasciae latae.
Other common running injuries include Achilles tendinitis, patellar tendinitis, shin splints, and tibia stress fractures. To prevent these problems, stretch properly before running and build up your mileage by no more than 10 percent a week. Keep a training log and don’t push yourself too hard, especially if you’re a beginner. Listen to your body and stop any activity in case of sharp pain, dull aches, and other signs of injury.
