Running through the pain
If you're a runner, you could be at-risk for a variety of running injuries. Find out what they are and how to treat them now.
Since you were a little kid, everyone has been telling you how good exercise is for you. So now that you're older and ready to take the advice to heart, why are you suffering because of it? Running can be great for the human body. But it can also cause many different injuries that are both painful and discouraging to the casual runner. That said, there are ways to prevent running injuries from happening and to treat them should they occur.
Why running too much may be a bad thing
If your regular workout routine is anything like the classic Coyote and Roadrunner cartoons, you're probably running too often. And just like this clip, you're only hurting yourself in the end.
Video: Coyote Catches the Roadrunner
Identifying the different running injuries
Here are just a few of the injuries that many runners suffer every year. See what causes them, how you can spot one and what you can do to make sure that they go away for good.
Symptoms: This type of injury is very common in many casual runners who overexert themselves or simply do not stretch properly. The cartilage surrounding the kneecap wears away and causes pain with almost every step. If ignored, you could find yourself having some serious knee problems so be sure to spot this one immediately and treat it properly.
Preventions and treatments: In order to prevent runner's knee, be sure to stretch your quadriceps, hamstrings, iliotibial band and gluteal muscles before running. You should also always incorporate rest into your workout routines to avoid overexerting your body.
SHIN SPLINTS
Symptoms: Shin splints are about as painful as they sound. They refer to the pain in the shins that some runners feel as a result of exercising. Casual runners may feel some pain in the shins when they first begin working out, but that pain usually subsides over time. Shin splints are a serious injury that can lead to larger issues like stress fractures and even chronic compartment syndrome, a serious problem that can result in the loss of lower leg function.
Preventions and treatments: Usually, you'll need to stay off your feet and/or stay away from exercising for awhile to allow shin splints to heal. It does take time but ice and non-steroid medicines can help ease the pain. See your doctor if pain persists. You may also need to change the technique you use to run.
BLISTERS
Symptoms: A blister is a small pocket of fluid that forms just below the surface of the skin. Runners usually get them on the back of their heels or on their toes.
Preventions and treatments: Blisters may be the result of ill-fitting sneakers and/or socks. In order to reduce the chance of getting blisters, you can also opt to tape up the back of your feet to reduce the friction between your sneakers and the skin on your feet. This can be tedious but it will certainly help you avoid blisters.
ANKLE SPRAIN
Symptoms: An ankle sprain occurs when a ligament in your ankle is torn or partially torn and usually occurs as the result of twisting your ankle awkwardly.
Preventions and treatments: Most doctors will tell you to employ the RICE treatment for a sprained ankle. RICE includes rest, ice, compression and elevation. You'll want to stay off your feet and reduce any activity in order to give your ankle time to heal. It generally takes about 2 weeks to see improvement, though you could continue to feel discomfort for several months and, in some cases, up to a year.
Symptoms: With almost every step you take, you're putting some level of strain on your back. Therefore, it is natural to feel some slight discomfort in your back when you first start a running routine. However, if it persists, it may be the result of a muscular imbalance in your body or even the fact that one of your legs is slightly shorter than the other.
Preventions and treatments: In most cases, you can heal a sore back by reducing the miles you run and using heat to help dull and heal the pain. However, if it persists, see your doctor to find out what else could be causing the pain.
TURF TOE
Symptoms: If you feel any pain, discomfort or restricted movement in your toe, you are probably suffering with what is called turf toe. It is caused by repeatedly pushing off on your toe.
Preventions and treatments: Most doctors will X-ray or MRI your big toe to make sure you're not suffering from a larger problem. But once turf toe is diagnosed, you'll need to rest and elevate your foot often to help the healing process and also use heat and ice. Additionally, you'll probably need to work with a sports injury professional to help speed up the recovery.
STRESS FRACTURES
Symptoms: Just like muscles break down during exercise, bones do, too. A stress fracture occurs due to overexertion during exercise. They can be quite painful and limit runners from performing.
Preventions and treatments: To prevent stress fractures, try not to increase the amount you run too quickly. Also, listen to your body and make sure you get the proper rest to give your body time to recover.
ACHILLES TENDONITIS
Symptoms: The Achilles is the large tendon that connects the two calf muscles in the back of your leg. If you overexert yourself during a workout or do a lot of uphill running and feel tightness in your Achilles, there's a good chance you're going to do damage to it.
Preventions and treatments: Should you feel pain in your Achilles, stop running immediately and treat the Achilles with ibuprofen and ice. In the future, be sure to stretch more effectively and keep good running form to prevent injuring yourself again.
PLANTAR FASCIITIS
Symptoms: The plantar fascia is a thick band of tissue that connects the heel to your toes. When overexerted, it may stretch and tear, causing a very painful and hard-to-treat injury that could take a long time to heal and could even require surgery.
Preventions and treatments: Stretch this area of your foot out every time you work out! You also need to be sure you're wearing the right type of sneaker for your foot to properly care for the plantar fascia.
PULLED MUSCLE
Symptoms: A pulled muscle is the result of not stretching enough and running. Though not particularly devastating at first, it could result in a very painful injury that could keep you off your feet for awhile.
Preventions and treatments: Stretch thoroughly before each and every workout, especially in cold weather. Focus on stretching properly and holding each stretch for maximum results.
ILIOTIBIAL BAND SYNDROME
Symptoms: The iliotibial band is a muscle on the outside of your thigh, which may become inflamed if it rubs up against your femur as you run.
Preventions and treatments: Stretching is a must in order to prevent this type of injury. In order to treat it, stop running completely, treat the pain with ibuprofen and ice and continue to stretch the muscle everyday to help promote the healing process. It normally takes three to six weeks to heal completely.
For serious runners only!
If you work out regularly, you need to be aware of all the running injuries out there. In this long video, you'll learn about how to prevent them by slightly altering your workout or changing it altogether.
Video: Prevention and Treatment of Running Injuries
Getting back on the right path right away
Don't let the chance of a running injury scare you from getting a workout. Rather, take the time to understand how you could be putting yourself at risk by running and do everything in your power to avoid all of the injuries listed above. Staying in shape is great for your body and you shouldn't stop running. Just take the proper precautions to make sure you're doing it right!