The most common running injuries and how to avoid them

Jason Fitzgerald runs the marathon in 2 hours 39 minutes, it is a certified trainer and author of Running for Health & Happiness. On the basis of his experiences and his players Jason was simple rules that will help prevent injuries for both novice and experienced runners.

When you hurt, you can not run. If you can not run, you do not have the opportunity to train and improve their tread shape. You can not take part in competitions and to develop not only physical but also mental qualities necessary for marathons: psychological stability and flexibility. You just stop in its development.

Cross injury - is a consequence of repeated and excessive loads on the musculoskeletal system.

Common running injuries

Achilles tendinitis

Inflammation and degeneration of the tendon tissue. The pain can be both moderate and severe, especially during or after the race.

Causes:

• a sharp increase in loads of sports;
• workout without a warm-up;
• incorrectly matched shoes.

Patellofemoral pain syndrome

Main symptom - pain at the edges or in the center of the kneecap. It appears during exercise or sitting with your knees bent.

Causes:

• a sharp increase in physical activities;
• wearing uncomfortable shoes and shoe soles too thin;
• knee joint;
• chronic overloading of the knee;
• excess weight;
• giperpronatsiya stop (heaping inside) and flat.

Syndrome iliac tibial tract

The pain is localized to the outer side of the knee. The reason - an inflammation of the iliac-tibial tract fascia that connects the thigh and knee.

Causes:

• frequent running on an inclined plane;
• frequent running over rough terrain;
• worn-shoes.

inflammation of the periosteum

Fairly common injury, especially among novice runners. Characterized by burning and dull pain inside or outside of the periosteum.

Causes:

• bruises, injuries;
• It may be a syndrome of diseases such as osteomyelitis, tuberculosis, syphilis and others.

Plantar (plantar) fasciitis

The main symptom - a pain in the heel or along the bottom of the foot. The reason - the microtrauma of the plantar fascia, which arise due to excessive load.

Causes:

• walking foot strongly faces inwardly (over-pronation);
• high arch of the foot;
• frequent walking or running long distances on hard surfaces;
• excess weight;
• uncomfortable shoes;
• shortened Achilles tendon or calf too intense.

How to prevent running injuries

TO the running injury are repeated load. This means that you need to be more inventive.

Variant № 1. Limit the repetition

• Alternate 2-3 different models of running shoes.
• Run with different rates during the week.
• Try to alternate different running surfaces: grass, gravel, asphalt and so on.

Variant № 2. strengthen your body

• Do not forget about the regular strength training: they strengthen the musculoskeletal system.
• Train properly. In an ideal workout schedule should be a place for the recovery period.
• Live like an athlete: getting enough sleep, eat well, avoid stress.

"It is possible" and "impossible"

Can:

• Find a physical therapist who understands the specifics of running.
• Start treatment when the first symptoms of injury, and to bring it to the end.
• To be patient.

Do not:

• Continue to run, ignoring the sharp pain.
• To believe that the rest is equivalent to treatment.
• Neglect preventive measures.