different running injuries require different treatments

We love running, but often those who love it the most can hurt you the deepest. If you're not careful while running, it can lead to injuries. As a runner or running enthusiast, you might avoid falls through long-term training or extra caution, but running injuries can sometimes be pervasive.

So, how should we deal with various running injuries? The key is to treat the symptoms appropriately.

Knee Injuries

Knee injuries are one of the most common running injuries, primarily caused by knee cap misalignment. After a knee injury, runners may feel a dull pain at the front of the knee where it connects to the lower end of the thigh bone. This pain can worsen when climbing stairs, squatting, or bending the knee, and the knee may feel weak, unstable, or even make grinding or clicking sounds.

This injury may be due to skeletal structure defects or weak thigh muscles. If these issues don't apply to you, it could be due to incorrect running form or overtraining.

The best way to prevent knee injuries is through proper running form and reasonable training intensity. If your knee is already injured, you should stop running until it heals. Use cold compresses, compression, and elevation to relieve pain, and engage in strength training and stretching exercises to maintain good physical condition.

Shin Splints

If a runner significantly increases their training volume in a short period, they may experience pain on the inner or front part of the shin. This pain can become persistent and even lead to inflammation, with the shin becoming painful to touch.

At this point, you should stop running and switch to strength training. After a few weeks of treatment, gradually resume running. Cold compresses are also very effective for relieving the pain caused by shin splints.

Ankle Sprains

An ankle sprain occurs when the ligaments in the ankle are overstretched or torn, causing swelling and pain in the ankle area. This injury is often caused by uneven surfaces, improper footwear, or incorrect foot placement.

Mild ankle sprains can be treated with cold compresses, elevating the ankle, wrapping it with a bandage, and getting plenty of rest. Moderate sprains may require a walking cast, while severe sprains might need surgical or physical therapy.

Plantar Fasciitis

If a runner feels severe pain in the heel, it may be due to inflammation of the fascia tissue from the heel to the toes. This condition is often caused by tight calf muscles or overtraining.

Treating plantar fasciitis involves cold compresses, stretching exercises, and plenty of rest. Non-steroidal anti-inflammatory drugs may also be used if necessary.

Iliotibial Band Syndrome

Iliotibial band syndrome causes tightness in the iliotibial band, leading to pain on the outside of the knee when bending or extending it, especially when running downhill.

Structural factors such as overpronation, leg length discrepancies, tight or wide iliotibial bands, and weak hip muscles can cause this condition. Overtraining or excessive uphill or curved running can also trigger it.

To address this condition, runners should reduce their running frequency, duration, and intensity, ensuring adequate rest. Avoid activities that exacerbate the pain, such as downhill running. Proper warm-up and stretching before running, and cold compresses and self-massage afterward, can effectively prevent and alleviate this injury.

Achilles Tendinitis

Achilles tendinitis is another common issue for runners, caused by over-stretching the Achilles tendon. When inflamed or torn, the area above the heel and behind the ankle becomes painful, with the pain worsening during running. Small bruises and lumps may appear on the skin over the tendon.

After developing Achilles tendinitis, runners should reduce their running volume, avoid speed training or uphill running, and apply cold compresses after running.

Muscle Strain

Muscle strain, commonly referred to as a pulled muscle, occurs due to overstretching or fatigue. The hamstrings, quadriceps, calf muscles, and groin muscles are particularly prone to this injury. Sharp pain in these areas indicates a muscle strain.

Treating muscle strain involves cold compresses, massage, elevating the injured area, and plenty of rest.

Lower Back Pain

Tight lower back muscles during running can cause pain or stiffness in the lumbar spine, with pain radiating from the lower back to the legs. This condition is known as lower back pain.

Stretching exercises, muscle strengthening, warming up before running, wearing well-fitting running shoes, and choosing flat surfaces can effectively prevent lower back pain. Cold compresses can also help relieve the pain.

Blisters

Blisters are a common running injury experienced by almost all runners. These small, fluid-filled bubbles caused by friction can be very painful, altering a runner's gait and potentially leading to more severe leg and hip injuries.

To treat blisters, use a sterilized needle to drain the fluid, disinfect the area with iodine, and apply a bandage.

To prevent blisters, choose well-fitting shoes and seamless, quick-drying socks. Applying petroleum jelly or anti-friction tape to areas prone to blisters before running can also help.

In addition to these common running injuries, runners may encounter various other injuries. Most injuries, aside from those due to inherent defects, are caused by incorrect running form or overtraining.

Therefore, runners should enjoy the benefits and pleasures of running while being aware of their bodies and managing their running intensity and volume wisely.

Be a happy runner and don't let injuries accompany you on your journey!