Common+Running+Injuries

Although running keeps you in great cardiovascular shape, it's very hard on your musculoskeletal system. Running is like a series of crashes, and each foot-strike is one hard crash that sends a jolt through your body that is absorbed by your joints. Ouch! Running injury-free is very difficult for most people, especially marathon runners. There are many risk factors to injury, including over-training, muscle imbalance, and many others. Here is a list of common injuries about what they are, how they happen, how to treat them, and how to prevent them.


 * __Achilles Tendonitis:__** The achilles tendon is a tendon located in the back of the ankle that causes problems for many serious runners. Over-training can cause the tendon to become inflammed and aggravated, making it painful to run or walk. If left untreated, the tendon can tear or rupture, and many people need to take almost a year to help it heal. Some causes of achilles tendon problems include lack of flexibiliy, overpronation, and excessive pounding on the feet. In order to treat it, rest and ice it to reduce the inflammation. If it is torn or ruptured, you need to keep the ankle immobilized for a long period of time, such as a cast or a walking boot. Surgery is also sometimes required if it is serious.


 * __Shin Splints:__** The pain from shin splints is caused in the tibia bone, the muscle around it, or the bone and the muscle. It is not a specific diagnosis, but a term given for the general area. Shin splints are often caused by overuse, and some people are more succeptible to it than others. The irritation is the tendon attached to the tibia bone when it is inflammed. The actual diagnosis is called "medial tibial stress syndrome." To treat it, ice the area at least 3 times a day and take an anti-inflammatory medicine. Avoid high impact sports for a while (no running). Some good cross-training would be swimming or cycling.


 * __Iliotibial Band Syndrome (ITBS):__** The IT band is a thick band of fibrous tissue that runs down the side of your leg, from your hip to your knee point. It aids in functioning your kneecap in a smooth, gliding motion. When the band is irritated, the outside of the knee is painful when running. Again, overuse can cause this, and people who are "bow-legged." Treatment requires icing the pained area, rest, stretching, and taking anti-inflammatory medicines. More serious cases require physical therapy or surgery.


 * __Pulled Hamstring:__** The hamstring is the group of muscles in the back of your thigh. It is important to extend the hip joint and flex the knee joint. Sports that include sudden acceleration such as track, soccer, and basketball can strain the hamstring. In a minor case of a strained hamstring, the muscle fibers have been stretched too far and need to repair themselves over a period of rest. In a severe case, the muscles have ruptured and need surgery to be repaired. The pain of a pulled hamstring is obvoius. The muscle will be difficult to contract, there might be bruises and swelling, and running will be painful. For treatment, ice the injured area several times a day, use a bandage, rest, and if you can, gently stretch the hamstring. If the injury is serious, (difficulty walking) see your doctor.


 * __Stress Fracture:__** A very common overuse injury, stress fractures are when the bone experiences a high-impact event and causes a fracture in the bone (most commonly the leg or foot). Distance runners, basketball players, and ballet dancers have stress fractures most often. Even things like a car crash can cause stress fractures. The one general rule for healing a stress fracture is don't do anything that hurts. That includes running, and if walking hurts, wear a cast. Ice the injured area, and //very slowly// increase activity. The bone needs time to heal itself, and doing any demanding activity will delay healing.


 * __Plantar Fachitis:__** The plantar fascia is a band of tissue that runs along the heel through the arch of the foot, similar to the achilles tendon. The band can become inflammed and painful, especially after being on your feet for a long time. Running and other sports that puts stress on your feet can cause plantar fachitis. Also, use of improper footwear might be to blame. Sometimes rapid weight gain can cause plantar fachitis, and sometimes people just step off a curb the wrong way. Take anti-inflammatory meds, ice the area, rest, just the same for any other injury. Also, wear shoe inserts to support your foot, gently exercise the foot (ankle rolling helps), and buy a better pair of shoes (if such was the case). Surgery is rare and only if the symptoms persist for almost a year (the band will most likely be ruptured).



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