Unlock Running Potential: Custom AI Training for Better Health [e910]

If you run for a long time, you will inevitably encounter some injuries or sports injuries. Incorrect running habits, improper running posture, or excessive fatigue can all lead to various injuries or discomforts.

For example, knee injuries are the most common among runners and have become a headache for many. Many people run long distances without checking their physical condition beforehand, resulting in knee wear and injury.

If you strictly follow the principle of "gradual progress" and understand some common running injuries, your chances of being troubled by injuries will be very small. Only after experiencing and overcoming injuries can you be considered a running expert. Today, I will introduce you to the most common running injuries.

What types of running injuries are there?

Running injuries can be divided into acute trauma and chronic overuse injuries. Acute trauma is usually caused by sudden accidents and generally does not affect training unless it is severe. Chronic overuse injuries initially show mild and sometimes imperceptible signs, which may not hinder your training. However, if you ignore these signs, they can lead to serious consequences.

Chronic overuse injuries usually occur in activities like running and walking, characterized by repetitive motions. The occurrence of injuries is directly related to training volume and plan. Common chronic overuse injuries include Achilles tendinitis, iliotibial band syndrome, runner's knee, and plantar fasciitis.

Chronic overuse injuries often occur at the beginning of a new training plan, mainly because the trainee wants to improve performance in a short time or the training plan is unreasonable, lacking sufficient rest and recovery time.

What are the most common running injuries??

1. Blisters

Many runners experience blisters after long-distance running. Blisters are caused by intense friction that separates the epidermis, allowing fluid to enter between the epidermis and the underlying tissue.

Main causes: If blisters keep occurring, check if your shoes and socks fit properly. Shoes that rub can easily cause blisters, and wearing cotton socks for long-distance running can also lead to blisters. You can apply body lubricant to your feet before running, and medical tape can also help.

2.Sprained ankle

Most runners have experienced a sprained ankle, especially those who enjoy trail running. Uneven terrain, stones, and grass can cause a misstep and lead to a sprain.

Sometimes, a wet surface or stepping on an object can cause a sprain. Some runners develop habitual sprains, experiencing unexplained ankle pain after extensive or prolonged exercise.

3. Plantar fasciitis

Plantar fasciitis is caused by non-infectious inflammation of the tendons or fascia on the sole. The most common symptom is heel pain and discomfort, with tenderness often near the heel, sometimes severe and persistent.

Main causes: Excessive weight leading to high pressure, overtraining, and structural issues like flat feet, high arches, or short heel tendons. To reduce the risk, control weight and training volume, and choose shoes that fit your foot type.

4. Achilles tendinitis

The Achilles tendon connects the calf muscles to the heel bone, transmitting tension through muscle contraction. Achilles tendinitis refers to non-infectious inflammation due to acute or chronic overuse. Symptoms include pain, soreness, tenderness, and stiffness above and inside the heel, worsening with activity.

Main causes: Inadequate warm-up, excessive training, flat feet, and trauma or infection. If caused by flat feet, choose appropriate shoes; otherwise, pay attention to the other factors to avoid it.

5. Chronic tendinitis

Tendinitis is inflammation of the tendons connecting muscles and bones. Chronic tendinitis involves broader tendon damage, occurring almost anywhere in the lower limbs but commonly in the hips and feet. Symptoms include dull pain, especially when moving the affected joint.

6. Shin splints

Caused by repeated pulling of the periosteum by the calf muscles attached to the shinbone, leading to chronic inflammation. Symptoms include local swelling and tenderness.

Main causes: Abnormal gait, excessive foot or calf load, rapid increase in training volume, running on hard surfaces, and insufficient ankle flexibility. To prevent it, gradually increase training volume and choose suitable running shoes.

7. Iliotibial band friction syndrome

One of the main causes of runner's knee, caused by excessive friction between the iliotibial band and the lateral femoral condyle, leading to inflammation and restricted movement. Symptoms include swelling and pain.

Main causes: Inadequate warm-up and stretching, improper running posture, excessive training, weak hip abductor muscles, and lack of post-run massage. Addressing these factors can significantly reduce injury risk.

8. Patellofemoral pain syndrome

Another main cause of runner's knee, caused by poor patellar tracking during knee flexion and extension, leading to wear, trauma, and misalignment. Symptoms include pain, usually below the knee, worsening with activities like climbing stairs or squatting.

Main causes: Weak muscles around the patella and improper training. To prevent it, create a good running plan, avoid improper training, strengthen the quadriceps, and use a patellar strap.

9. Muscle strain

Muscle strain is a common running injury. It occurs when muscles are overstretched, causing micro-damage, partial tears, or complete ruptures. Beginners are more prone to muscle strains due to unaccustomed high-impact activities.

Main causes:Muscle strains are common with inadequate warm-up, muscle fatigue, or sudden explosive movements. Symptoms include sharp pain in a small muscle area during contraction or stretching, with pinpoint pain and stabbing pain during activity, and dull pain during rest.

Summary

The core idea for treating chronic overuse injuries is "rest." Reducing training intensity, duration, and frequency is often the most effective treatment. Ice packs can also help relieve inflammation and pain. Many minor chronic overuse injuries can recover well with reduced training intensity, while severe injuries may require complete cessation of training.

The main way to prevent running overuse injuries is to create a suitable training plan, accurately assess your running level, allow sufficient rest time, and include enough cross-training to ensure training volume.