A complete guide to the most common running injuries: causes, symptoms and effective treatment options.

Running is a popular form of exercise that provides numerous health benefits. However, like any physical activity, running can also cause various types of injuries. Knowing the most common running injuries can help runners take the necessary precautions to prevent them and seek appropriate medical treatment if necessary.

Ankle sprain

A sprained ankle occurs when the ligaments that support the ankle joint are stretched beyond their limits. This injury is commonly seen in runners, especially during trail running or when running on uneven surfaces. [block] Symptoms of a sprained ankle include pain, swelling, and difficulty bearing weight on the affected foot. [/block] Immediate treatment usually involves rest, ice, compression, and elevation (RICE) to reduce pain and swelling. Severe cases may require physical therapy or even surgery to repair the damaged ligaments.

Sprains

Shin splints, also known as medial tibial stress syndrome, are a common overuse injury among runners, particularly beginners or those who increase their training intensity too quickly. [block] Shin splints cause pain along the inner edge of the shinbone, and can be aggravated by activities such as running, jogging, or jumping. [/block] Treatment for shin splints includes rest, ice, anti-inflammatory medications, and modifying the training routine to allow for proper recovery. Stretching exercises and wearing appropriate footwear can also help prevent shin splints.

Common running injuries

One of the most common running injuries is shin splints, also known as medial tibial stress syndrome. This syndrome causes pain and tenderness on the inner edge of the tibia, which usually worsens with activity. This injury is usually caused by excessive or sudden increases in mileage, running on hard surfaces, improper footwear, or poor running mechanics. To prevent shin splints, it is essential to gradually increase running intensity, wear appropriate footwear, and ensure proper running gait and form.

• Medial tibial stress syndrome is a common runner’s injury characterized by pain on the inner edge of the tibia.
• Causes include rapidly increasing mileage, running on hard surfaces, improper footwear, or poor running mechanics.
• To prevent shin splints, runners should gradually increase mileage, wear supportive shoes, and maintain proper running form.

Another common injury in runners is iliotibial band syndrome (ITBS). The iliotibial band is a thick band of tissue that runs from the outside of the hip to the knee. When it becomes inflamed or irritated, it causes pain on the outside of the knee. ITBS is usually the result of overuse, muscle imbalances, or improper stretching. Runners can reduce the risk of ITBS by incorporating strength training exercises, such as lateral leg raises and glute bridges, into their routine, as well as proper warm-up and cool-down routines.

1. Iliotibial cinrtilla syndrome (ITBS) is a common lesion in the corridor that causes pain on the outer part of the knee due to the inflammation or irritation of the iliotibial belt.
2. The factors that contribute to this syndrome are excessive use, muscle imbalances and insufficient stretching.
3. Preventive measures include strengthening exercises, such as side elevations of buttocks and buttock bridges, and adequate heating and cooling routines.

Shin Splints: Causes, Symptoms, and Treatment

The cause of tibial stress syndrome is not yet known, but there are several factors that contribute to the development of this injury. One of the main causes is overload, in which the muscles and tendons of the lower leg tense due to excessive effort and repetitive movements. Flat feet or high arches can also contribute to the stress syndrome of the tibia, since they can alter the mechanics of the foot and the leg, causing greater tension in the tibia. In addition, inappropriate footwear, such as shoes with insufficient support or worn soles, can aggravate the problem.

• Symptoms of pimpy pain:
• Deaf pain along the internal edge of the pimp.
• Sensitivity and pain throughout the tibia
• Pain that worsens with activity and improves with rest
• Slight swelling or redness of the affected area

1. Treatment of pimp pain:
1. Rest: take a break from activities that cause pain and avoid high impact exercises is crucial for the initial healing process.
2. Ice: The application of ice bags or cold compresses in the affected area can help reduce inflammation and relieve pain. It is recommended to apply ice on pimples for 15-20 minutes every few hours.
3. Compression: The use of socks or compression bandages can provide support to the muscles at the bottom of the leg and reduce swelling.
4. Elevation: Raising the leg can help reduce swelling and promote blood flow to the area.
5. Adequate footwear: invest in footwear that adjusts well, with adequate cushioning and fastening, can prevent the reappearance of pimple pains.
6. Physiotherapy: A physiotherapist can guide people through exercises and stretching to strengthen the muscles at the bottom of the leg and improve flexibility.

It is important that people who suffer pain in pimples consult a medical professional to obtain a precise diagnosis and a personalized treatment plan. Ignoring symptoms or continuing with hig h-impact activities without adequate rest and rehabilitation can cause more serious lesions and longer recovery times.

Plantar Fasciitis: How to Prevent and Manage It

Prevention

• Choose support footwear: the use of footwear with a good arc support and damping can help reduce tension in the plantar fascia. Find shoes specifically designed to run or walk, as they provide adequate cushioning.
• Hot and stretch: before performing any physical activity, it is important to properly heat the muscles and stretch the calves and feet. This can help improve flexibility and reduce the risk of plantar fasciitis.
• Avoid excessive use: gradually increase the intensity and duration of physical activities to allow the body to adapt. Avoid sudden increases in mileage or excessive training, as they can overload the plantar fascia.

“Choosing proper footwear and gradually increasing activity levels can significantly reduce the risk of developing plantar fasciitis.”

Treatment

1. Rest and ice: taking a break from the activities that aggravate the condition and apply ice in the affected area can help relieve pain and reduce inflammation.
2. Stretching and strengthening exercises: Specific exercises aimed at plantar fascia and surrounding muscles can help improve flexibility and strength, relieving the symptoms of plantar fasciitis.
3. Orthopedic devices: Personalized orthopedic templates, such as supports for the arc of the foot or the taloneras, can provide additional support and damping to the feet, reducing the tension in the plantar fascia.

IT Band Syndrome: A Runner’s Guide

Causes of the IT band syndrome: IT band syndrome occurs when the iliotibial band, a thick connective tissue band that runs through the outside of the thigh, becomes inflamed or irritated. This may be due to several factors, such as excessive use, muscle imbalances, inappropriate footwear, run on irregular surfaces and a bad way of running. It is important that the runners be aware of these possible causes and take preventive measures to minimize the risk of developing the IT band syndrome.

Common Symptoms of IT Band Syndrome:

• Acute pain on the outside of the knee that worsens with continued activity.
• Sensation of pain or burning on the side of the thigh
• Sensitivity when touching the outside of the knee
• Swelling or heat in the affected area

Did you know? IT band syndrome is more frequent in background corridors and in people who frequently practice activities that involve repeatedly flexing the knee, such as cycling or hiking downhill.

It is essential for runners to be aware of the symptoms of IT band syndrome, as early detection can prevent the condition from worsening and requiring more extensive treatment. If you experience any of the symptoms mentioned, it is advised to seek medical attention and begin appropriate treatment to facilitate a quick recovery.

Treatment Options for IT Band Syndrome:

1. Rest and ice: Giving the body time to heal and applying ice to the affected area can help reduce inflammation and relieve pain.
2. Physiotherapy: A physiotherapist can develop a tailored exercise program to strengthen weak muscles, improve flexibility and correct any biomechanical issues contributing to IT band syndrome.
3. Using a foam roller: Rolling the iliotibial band on a foam roller can help release tension and reduce tightness in the muscles surrounding the IT band.
4. Adjust training methods: Modifying your running routine, such as decreasing mileage or incorporating cross-training activities, can help prevent overuse and reduce strain on the IT band.

By taking proactive measures to prevent IT band syndrome and applying effective treatment techniques, runners can continue to enjoy their passion while minimizing the risk of injury. Remember that listening to your body and seeking professional advice when necessary is key to maintaining a healthy running routine.

Achilles Tendonitis: Causes and Rehabilitation

The main cause of Achilles tendonitis is excessive tension and strain on the tendon. This can occur from activities such as running, jumping, or a sudden increase in physical activity without proper conditioning or warm-up exercises. Other factors that may contribute to the development of Achilles tendinitis include improper footwear, biomechanical abnormalities, tight calf muscles, and obesity. It is important to address these causes and make the necessary changes to prevent further damage to the tendon.

• Overuse: Overuse of the Achilles tendon through repetitive activities, especially without adequate rest and recovery, can lead to tendinitis.
• Inappropriate footwear: Wearing inappropriate or worn-out footwear that does not provide adequate support and cushioning for the feet may increase the risk of developing Achilles tendonitis.
• Biomechanical anomalies: structural problems such as flat feet, high arches or abnormal patterns when walking or running can exert additional tension on Achilles tendon, making it more susceptible to injuries.

Rehabilitation: adequate rehabilitation is essential to treat Achilles tendinitis and prevent future appearances. It focuses on reducing pain, promoting healing, strengthening the tendon and correcting any underlying biomechanical problem. This may imply a combination of rest, physiotherapy exercises, stretching and the use of orthopedic devices to provide support and alignment to the foot and ankle.

During the rehabilitation process, it is important to gradually increase activity levels, giving time to the tendon to cure and adapt to new tensions. Physiotherapy exercises, such as eccentric drops of heel and calf stretches, can help improve flexibility and strengthen the tendon. In addition, the use of ice bags, ant i-inflammatory medications and appropriate footwear with an adequate support arch can provide relief and help in the healing process.

Prevention

1. Proper warming: Always begin any physical activity with a heating routine that includes stretching and light exercises to prepare muscles and tendons for activity.
2. Gradual progression: Avoid sudden increases in intensity or duration of activities. Gradually increase the workload and allow the body to adapt to the new demands.
3. Use proper footwear: choose a footwear that provides the appropriate support, damping and stability for the feet, especially during hig h-impact activities.
4. Listen to your body: pay attention to any pain or discomfort in the Achilles tendon and rest if necessary. Ignoring warning signals can cause more injuries.

Stress Fractures: Diagnosis and Recovery Tips

Diagnosis:

1. The first step to diagnose an overload fracture is an exhaustive physical examination. The doctor will inquire about the medical history of the athlete and his career routine to identify possible risk factors and understand the symptoms.
2. Imaging tests, such as x-rays, do not always detect stress fractures immediately, as they may not be visible in the early stages. In some cases, a bone scan or magnetic resonance imaging (MRI) may be necessary to confirm the diagnosis.

Important note: Stress fractures are often misdiagnosed as muscle strains or shin splints due to the similarity of their symptoms. If the pain worsens with activity and improves with rest, it is crucial to see a healthcare professional for proper evaluation and diagnosis.

Recovery Tips:

• Rest is essential. Avoid high-impact activities that put stress on the injured bone to allow proper healing. The length of rest required varies depending on the severity of the fracture, but usually ranges between 6 and 8 weeks.
• In some cases, immobilization with a cast or walking boot may be recommended to protect the affected bone and aid in the healing process.
• Physical therapy can be beneficial in strengthening the muscles surrounding the affected area and improving overall biomechanics.

Knee Pain in Runners: Causes and Strategies for Relief

There are several factors that can contribute to knee pain in runners. One of the most common causes is overuse or repetitive stress on the knee joint. This can occur when runners increase their mileage or intensity too quickly, causing excessive stress on the knee. Another cause of knee pain is improper running form or biomechanics. Running with poor alignment or technique can put unnecessary stress on the knee joint, causing pain and discomfort.

• Overload or repetitive stress on the knee joint
• Improper running form or biomechanics

Note: It is important to differentiate between acute and chronic knee pain in runners. Acute knee pain can be the result of a sudden injury or trauma, while chronic knee pain is usually a long-term problem that develops gradually over time.

To find relief to knee, runners can use various strategies. First of all, it is essential to listen to the body and rest when necessary. Avoiding activities that aggravate pain and leave enough time for recovery can favor healing. In addition, incorporating cross training activities, such as swimming or cycling, can help maintain cardiovascular shape while reducing the impact on knee joint.

1. Listen to your body and rest when necessary
2. Avoid activities that aggravate pain
3. Incorporate cross training activities

Runner’s Knee: Prevention and Treatment

Prevention: Taking preventive measures can help reduce the risk of developing runner knee. It is essential to have a suitable way and running technique to avoid excessive tension in the knee joint. This includes landing with the midf, maintaining an upright posture and avoiding too many strides. In addition, to prevent knee injuries it is important to wear adequate running shoes that provide adequate support and damping. Performing strength and flexibility exercises, centered on quadriceps, hamstrings and buttocks, can help maintain muscle balance and stability around the knee.

Tip: It is recommended to gradually increase the intensity and duration of the race to avoid sudden tensions in the knee. Launching high intensity training or lon g-distance races without adequate conditioning can increase the risk of developing runner knee.

1. Treatment: If a runner knee develops, rapid treatment is essential to avoid major damage and facilitate recovery. The Rice method (rest, ice, compression and elevation) is usually recommended initially to reduce pain and inflammation. The affected knee rest, the application of ice bags, the use of a compressive bandage and leg elevation can help relieve symptoms.
2. Physiotherapy exercises centered on the strengthening of the muscles surrounding the knee, such as quadriceps series, leg elevations and hamstrings, can help improve stability and reduce pain. In addition, foam exercises and stretching aimed at the iliotibial band, hip flexors and twins can help relieve tension and imbalances that contribute to runner knee.
3. In some cases, you can recommend a kneewoman or a patellar bandage to provide more support and stability to the knee joint during physical activities. A healthcare professional can also suggest the use of no n-steroidal ant i-inflammatories (NSAIDs) to relieve pain and reduce inflammation.

Ankle Sprains: Rehabilitation and Prevention Tips

The rehabilitation of ankle sprains usually begins with the Rice method (rest, ice, compression and elevation). The ankle rest allows ligaments to recover, while the application of ice helps reduce swelling and inflammation. Compression with a bandage or orthosis provides support and stability to the injured ankle, and raising foot helps reduce swelling.

IMPORTANT: It is crucial to avoid putting weight on the injured ankle and following the Rice immediately after the sprain occurs. Ignor the injury or continue forcing the ankle can cause major damage and prolong the healing process.

In addition to the initial Rice treatment, the rehabilitation exercises play a vital role in strengthening the ankle and the improvement of their stability. The ankle movement amplitude exercises, such as alphabet exercises and stretching with towel, help recover the flexibility and strength of the injured ankle. These exercises can be carried out regularly under the supervision of a physiotherapist or health professional.

Tips for preventing ankle sprains:

1. Use adequate footwear that provides the appropriate support and stability for your physical activities.
2. Hot before exercising or sport to prepare muscles and joints.
3. Avoid irregular surfaces and be careful with the possible dangers of stumbling.
4. Focus on strengthening ankle muscles through specific exercises such as heels and fingers.
5. Improve balance and propioception with exercises such as standing or training with the balance table.

Note: Following these prevention tips can help reduce the risk of ankle sprains and protect your ankles while physical activities are performed.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont