Common Running Injuries and How to Cure Them Dont be sidelined by an injury. Learn how to spot and prevent them before they get out of hand💐 Running injuries sideline as many as 75 percent of runners each year. Some pain is normal when you first start, but look out for things that change how you move, says Jordan D. Metzl, M.D., a New York sports physician and marathoner: If youre running differently because your knees or hamstrings hurt, have it checked out. And see your doctor if you have pain that lasts longer than a few days or keeps you up at night—especially if you spot it on this chart of common culprits. Injury: Patellofemoral Pain Syndrome (a.k.a. runners knee)💐 Spot It: Soreness under your kneecap Likely Culprit: Weak or inflexible hips or quads Prevent It: Strength-train twice a week; foam-roll your hips and thighs. Treat It:Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory. Injury: Shin Splints💐 Spot It: Achy pain in the lower legs, usually the inside Likely Culprit: Too much training too soon—or a quirk in your bodys structure—overloads your bones and muscles. Prevent It: Build up slowly; focus on a quick turnover or cadence (180 steps per minute). Treat It:Cross-train and ice. More stable shoes may prevent inward rolling. URGENT CARE: Pain in the front of your shinbone Injury: IT-Band Syndrome💐 Spot It: Pain on the outside of your knee soon after starting a run Likely Culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee Prevent It: Stabilize your hips by training your core and butt. Treat It:Foam-roll just above your knee for three minutes on each side daily. URGENT CARE: Visible swelling or a clicking sound Injury: Plantar Fasciitis💐 Spot It: Heel pain, notably first thing in the morning Likely Culprit: Connective-tissue inflammation on the bottom of your foot Prevent It: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running. Treat It:Ice; use a golf or tennis ball to massage the bottom of your foot. Injury: Achilles Tendinitis💐 Spot It: Ache or pain in the tendon behind your ankle Likely Culprit: Tight calves pull on the tendon. Prevent It: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels). Treat It:Cross-train, ice, and anti-inflammatories URGENT CARE: Crunchiness or a lump Injury: Stress Fracture💐 Spot It: Pain in the lower leg, foot, shin, or groin that doesnt decrease Likely Culprit: Stress leads to a hairline bone break. Prevent It: Build up slowly; make sure you get enough calcium and vitamin D URGENT CARE: Always see a doctor for a fracture.
Posted on: Thu, 24 Jul 2014 18:07:36 +0000