Running injuries occur when you push yourself hard. How your body move during running also plays a great role. Many runners experience an injury critical enough. The best way to avoid injury is to prevent it. Running shoes are the protective equipment. Runners have to protect themselves from injury. Choosing the right running shoes is necessary.
Running injuries may be acute or chronic. Running injuries must be managed within an appropriate time-frame.
- Acute: These injuries are sudden and violent. The acute injuries include broken brains, sprains and lacerations.
The first aid for acute injuries involves:
- Stop the bleed
- Apply ice to injured area
- Immobilizing the injury
- Talk to doctor
- Immediate swelling
- Severe and persistent pain
- When you are not able to use the injured part
- When you feel crack or pop
- Chronic: chronic disease occurs due to low-grade and abnormal force.The following variables contribute to chronic disease:-
- Condition of running shoes
- Decreased strengthen
- Decreased flexibility
- Poor running form
- Increasing weekly mileage
First aid for chronic injuries includes:
- Reduce training using pain
- Apply ice on injured area
- Use compression
- Elevate injured area
- Determine cause of injury
Talk to doctor
- When pain continue despite decreased training
- Pain persists after 10-14 days
- When pain occurs after medication
Common running injuries
- Runner’s knee: This is the most common chronic injury. It has many different causes. It occurs when your kneecap is out of alignment. With time, the cartilage on your kneecap can wear down. When this occurs you may feel pain around the kneecap especially when you are going up and down stairs, squatting and sitting with the knee bent.
- Stress fracture: Stress fracture is a small crack in a bone. It causes pain and discomfort. It is usually occur when you are working too hard before your body gets used to new activity. Pain will adverse with activity and better with rest.
- Achilles tendonitis: This injury is characterized by pain with heel strike, pain when foot lands on curb, when running up the stairs. Pain may be protruding in the morning with the few steps out of bed. It is due to the calf muscle in sleeping position.
- Iliotibial band syndrome: This type of injury is identified by pain on the outside of the knee. A runner may also feel pain on the outside of hip. Stretching of IT band helps to prevent this injury.
- Shin splints: Shin splint injury is the pain in shin while running. The pain starts after running then increases to a continual pain. If the pain continues then consult with a doctor. The best way to prevent this injury is to use good shoe. Runner may use shoes which are appropriate for his foot type.