Injuries from running can cause a lot of harm to your body and not only that, but your physical state as well. When our bodies are physically injured, that will affect our behavioural patterns. Many runners have or will develop some common long distance running injuries over time and today, we are going to be discussing some common running injuries.
Runner’s knee will occur whenever your kneecap is out of arrangement, specifically due to long distance running. Keep in mind that overtime, the cartilage on your kneecap can absolutely wear down, which will cause what we know as, Runner’s Knee. Please take into consideration that when this happens, you will tend to experience discomfort around the kneecap when engaging in squatting, walking up and down staircases, as well sitting with your knee bent for longer periods of time. What can I do in regards of fixing or easing the pain which comes with Runner’s Knee? There are a few great key components that you can do, including getting involved with upper-body workouts. Upper-body workouts are amazing when it comes to letting your knees heal and take a rest. You will be able to focus your mind and physical strength on other portions of your body, keeping you strong and healthy while your knees heal and regain their own strength. The key component to remember is when you have Runner’s Knee, you must allow your body to rest within that location, heal and regain its strength. Your body has provided out a red flag through pain and you must listen to the signs. Another amazing component that you can implement is while you’re sitting or lying, make sure you elevate your knee at hip or lower level. There isn’t any need to elevate your leg over the hip areas, as that can cause stress and tension on your lower back and hip areas.
Shin splints is a discomfort which will occur in the front or even the inside of the lower leg along your shin bone; also known as the tibia. Keep in mind that shin splints are quite common after you transform your workout. Such example could be running longer distances, or even increasing the actual number of days you run, too quickly even. Shin splints aren’t very serious, but if you don’t address a shin split, it could cause damage to your bones overtime. What are some amazing techniques in which I could implement in regards of getting rid/helping a shin splint? The first key component I would recommend you do is to obtain adequate amount of rest, even if you feel like the shin splint isn’t too serious. You must remember to keep your body appropriately balanced so it can heal within the proper measures. You can also place a cold pack on your shin split, as this will help the swelling and tightness to reduce. Another amazing component in which a lot of people do when shin splints develop is take anti-inflammatory painkillers that you can purchase over the counter. Such examples include medications like Tylenol, Triflex Fast Acting Tablets, and such medications on those levels.
This specific condition is the inflammation of the Achilles tendon, which is the larger tendon that attaches to your calf muscle and to the back of your heel. What will this type of condition feel like when developed? Well, essentially Achilles Tendinitis will cause stiffness, as well pain within the area of your tendon. Keep in mind that this type of condition will tend to worsen within the morning times and with physical activity that involves pressure and a lot of usage around your tendon area. Please be aware that if you add too much distance to your running routine, this could place you at a high risk to develop Achilles Tendinitis. What can I do if I happen to develop this condition? There isn’t any need to implement extensive practices when dealing with this type of condition. What I would personally recommend you doing is icing the area three times each day. Once in the morning, once at lunch, and lastly before you go to bed. I would hold an ice pack on the sore area anywhere from fifteen to thirty minutes. Another great technique not to forget when treating Achilles Tendinitis would be to stretch the calf muscle. This works great to help preserve and heal the tight, sore area. You must remember that a little movement and stretching is required when healing any section of your body. If you stay stagnate, your body and mind has no proper format to heal upon. Always remember to slightly stretch your legs, placing quite a lot of emphasis around to calf muscles to work out the stiffness.
Now this type of condition is when there is a rather small crack inside the bone which will cause pain, as well discomfort. Keep in mind that a Stress Fracture will usually affect runners within the feet and shin areas. Why does this occur? Well, a Stress Fracture will generally happen due to working far too hard before your body will get used to the new activity; long distance running. Just as a side note, when you’re first beginning a long-distance run, never push yourself because in the “long run” you’re only hurting yourself. If I do happen to develop Stress Fracture, how can I treat it? What I would personally recommend doing is getting adequate amounts of rest and keep in mind that you will need to let the bone rest anywhere from four to six weeks. You must remember that you have a tiny crack inside your bone, usually from pushing it too hard when your physical body isn’t prepared yet. You must let the bone heal with rest and yes, that includes not exercising for anywhere from four to six weeks. I would personally recommend going to your family doctor and having an examination because there are different levels of how the Stress Fracture could had developed. You may need to rest longer than six weeks.