Common Running Injuries and How to Treat Them

Running regularly in Orlando can be a great hobby and a good form of cardiovascular exercise. However, running for extended periods does put you at risk for potential injury.

Common running injuries may force you to take a few days off, but they are generally easy to treat, and even prevent entirely. One of the best ways to avoid injuries is to wear appropriate running shoes, stretch before and after your runs, increase your distance gradually and drink plenty of fluids.

Still, injuries may happen – even to the best runners among us. Below is a list of seven of the most common injuries sustained by runners and how you can avoid them.

Common Running Injuries

• Runners Knee: Irritation of the cartilage on the underside of the kneecap
  • How to Avoid: Shorten your stride and land with your knee slightly bent.
• Achilles Tendinitis: Under too much stress, the tendon tightens and becomes irritated
  • How to Avoid: Do heal drops to develop stronger calf muscles and stretch daily.
• Hamstring Issues: Hamstrings become tight or weak
  • How to Avoid: Hamstring strengthening exercises and plenty of stretching pre- and post run.
• Plantar Fasciitis: Small tears or inflammation of the tendons and ligaments that run from your heel to your toes
  • How to Avoid: Wear properly fitting shoes and stretch your calves.
• Shin Splints: Small tears in the muscles around your tibia (shin bone)
  • How to Avoid: Strengthen your calves and increase your running mileage gradually.
• Iliotibial Band Syndrome (ITBS): The IT band rubs on the side of the femur causing irritation
  • How to Avoid: Strengthen the hip abductors with exercise and stretching.
• Stress Fracture: Result of cumulative strain on the bone
  • How to Avoid: Improve bone density with weight training, and make sure to get enough calories and nutrients (especially calcium).

Treatments for Minor Injuries

Unfortunately, not all running injuries can be prevented all of the time. If you suffer an injury, use the RICE method to treat it first. If your injury is more severe, schedule a visit with your local foot and ankle specialist or head to an emergency room immediately.

RICE healing method:

• Rest to prevent further injury
• Ice for short-term pain relief
• Compression for pain reduction and reduced swelling
• Elevation to control swelling