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Most Common Types of Running Injuries

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In order to know how to prevent and manage injuries, a runner should have the knowledge about its most basic types. To guide you, we will be listing the most common ones that you need to watch out for.

First on our list is plantar fasciitis. This happens when there is inflammation on the bottom part of your foot. This is probably the most popular injury among runners. Its symptoms include a very painful feeling at the base of the heel. To help avoid this, it is important to wear the correct running shoes. An extra cushion in your heels will be a good idea too. Speaking of correct running shoes, it is also important to wear the correct running outfit to prevent injuries. This will also include a good running belt. For a list of the best running belt brands, check out the ratings and reviews of running belts.

Aside from plantar fasciitis, another popular injury is Achilles tendinitis, or the swelling of the tissues in your heel and lower leg area. The most common symptom is pain as well. To treat this condition, you need to do RICE strategy, which stands for rest, ice, compression and elevation.
Another common injury is called runner’s knee. As the name suggests, it affects the knees wherein the person experiences pain in that area. The treatment for this includes knee tapes and anti-inflammatory medications to lessen the pain.

The next one is the very common sprain in the ankle. It results from the stretching of the ligaments that is really painful. The recovery process and treatment will depend on severity. A doctor’s advice is needed to assess the condition.

These are just some of the most common running injuries to look out for. The trick here is to listen to your body and prepare well before running. Happy running, enjoy and may you be far away from these injuries!

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4 Common Foot Injuries That Runners Suffer From

footpain

As you can imagine, feet are very important to a runner and for the most part we have our ups and downs with our feet. We have all had our fair share of blisters brought about by the repetitive pounding from training and races. This is normal, there are more serious types of foot pain such as tendonitis and stress fractures that we should pay closer attention to.

Most runners have a love-hate relationship with their feet. Because runners’ feet endure the brunt of the repetitive pounding of the sport, black or missing toenails, blisters and callouses can result from a long run or race. But there are more sinister ways that foot pain can stop runners in their tracks: stress fractures, tendonitis and soreness that isn’t “normal.”

Plantar Fasciitis

Most runners have heard of the plantar fascia tendon. This tendon is located on the bottom of your foot and runs lengthwise. If you have ever experienced a sharp pain in this area this is most likely Plantar fasciitis.

In order to treat this injury you need to pinpoint what is causing it. You also need to make sure that your running footwear provides sufficient support and you may need to look into getting an insert or orthotic.

If you are particularly susceptible to this injury you should stretch your feet. You can use either a tennis ball or frozen golf ball to roll the affected area.

Stress Fracture

Stress fractures most commonly occur in the metatarsals although can happen in many of the bones in your feet. They usually occur during a phase of increased training volume and intensity. If you are unlucky they can also be caused by a freak incident like miss-stepping in to a pothole or rock.

If you are unfortunate enough to have a stress fracture, I am sorry to say that you are going to have to take a break from running. You can do some cross training. The one bit of good news is that once it is healed, unlike tendonitis, the problem should be solved for good.

Extensor Tendonitis

Tendons are present in your shin and run down the top of your feet before they break up into each toe. Their job is to aid in the movement of your feet as well as straight and pull your toes. These tendons can become inflamed, the symptoms of this are somewhat similar to a stress fracture which can make diagnosis difficult.

Causes of this are varied and might be due to improper footwear, imbalanced calf muscles or a tight Achilles tendon. For treatment you should try icing the tendon, this should bring down the inflammation. You should work on strengthening and stretching your calf muscles. Again, footwear might be a problem in that they don’t provide enough support so lo
ok into getting an insert.

Adductor and Abductor Hallucis

These are muscles in your feet, the adductor hallucis is on the top and the abductor hallucis along the arch of your foot. If you are having problems with either of these muscles it is most likely being caused by insufficient arch support and is most common if you have bunions.

In order to treat this condition you will need to do stretches and strengthening exercises. Some useful stretches include toe pulls and a seated toe stretch. For strengthening exercises try some toe pulls using resistance bands and arch raises.