Running is a great workout and an even better way to center yourself in our hectic world. The problem with running is its violent to our bodies and specifically our joints. When you start running you most likely will get one or a couple of these very common running injuries. I’m here to tell you that it’s normal and I’ll give you some great ways to get better faster.
When you begin running, your body isn’t used to the repetitive motions and you will end up with some minor aches and injuries. The pain eventually goes away as your body becomes accustomed to the constant banging and bouncing.
Here are the most common runner’s injuries and ways to fix them.
Runner’s knee is technically called Patellofemoral pain syndrome and is characterized by pain under the kneecap. You’ll feel it most when you run uphill, downhill or up and down stairs. This is the most common running injury of new runners and is caused by grinding of cartilage under the kneecap.
If you have runner’s knee you should stop running and let the inflammation subside. Take some anti-inflammatory drugs and ice your knee. Your hips need to be stronger to keep the cartilage from rubbing, so work on hip strengthening exercises.
Ouch, shin splints can really hurt. Commonly known as shin splints they are medically called Medial tibial stress syndrome. They are categorized by pain on the inside of your shin. There are muscles that wrap around your ankle and shin and help with propelling you forward while running, it’s these muscles that are affected and cause irritation. The constant motion involved in running can cause these muscles to get inflamed and cause pain. To alleviate you should do more heel raises to strengthen that area, also get new shoes with better cushion.
If you have a stabbing pain in the bottom of your foot, you probably have either plantar fasciitis or you stepped on a piece of glass. Plantar hurts worse first thing in the morning and is the main symptom. The plantar fascia is a long band of tissue that runs on the bottom of your foot, it attaches the heel to the toes. Eventually through repetitive motions like running it can have tears and that’s where the pain comes in. Best way to get rid of this is with rest and stretches. Also get good arch support in your shoes.
Achilles tendonitis can be very serious especially the older you get. It’s characterized by dull throbbing pain where the tendon meets the muscle. You’ll feel a pulling sensation when you try and walk or run and this is the tendon tightening up on you. The older you get the less blood your Achilles gets so the middle part tends to weaken over time.
Any weakness in your leg or glute muscles can cause an Achilles injury. You use your glutes and calves to propel you forward and when they are weak, you use other smaller muscles and tendons, which can eventually cause pain or worse a torn Achilles. Stretching is key to preventing this injury. Time and heeling is best way to help Achilles tendonitis.
Don’t let these small injuries slow you down from running, it’s a great way to lose weight and get in shape.