Running injuries

Running injuries

Running injuries
Running exercise injuries and how to prevent them
Running injuries – Each sport has its damage as an integral part, which is more in one sport and less in another.
As for the second string; It is estimated that at least 50% of runners are injured each year, most of them due to repeated force for a long time.
In this part of updatebody, we will review some of the most common injuries and diseases caused by running.

Running injuries

Healthy body…

Knee injuries
Feeling of tenderness and pain around or behind the ankle is usually a sign of patellofemoral pain syndrome, also called runner knee.
The disease is so common among runners that it is named after them.
Running downhill, muscle imbalance and hip weakness can put extra strain on your knee, so try to choose a smooth surface for running or walking.
To treat this pain, it is recommended to use a knee brace, take anti-inflammatory drugs and reduce the distance traveled.
Physiotherapy can also be effective in preventing and treating this unpleasant pain.

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iliotibial band Syndrome (ITBS)
Inflammation of the iliotibial band is a thick tendon that extends from the pelvis to the bottom of the thigh, and stretching it causes pain in the knee area.
Long distances, running downhill and weak hips are some of the causes of this disease.
Increasing thigh strength can be effective in reducing pain and symptoms.

Jumper knee (patellar tendonitis)
Patellar tendonitis occurs with a small tear in the patellar tendon (which connects the knee bone to the thigh).
Excessive exercise can cause this disease.
You can help reduce patellar inflammation by strengthening the muscles in the back of the thigh and quadriceps, and rest and physiotherapy are recommended to help relieve and strengthen tendons.

Ankle injury - Running injuries


Ankle injury – Running injuries
Achilles tendonitis
Swelling in the Achilles tendon (which connects the heel to the muscles of the lower leg) can be caused by many factors:

Increase mileage
Improper shoes
Leg muscle stiffness
Having a flat foot
To solve this problem, always do special stretching movements for the soles of the feet after training and use appropriate shoes.

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Ankle sprains
Twisting occurs when the ankle bends inward or outward, causing the ligament to stretch.
Do balance exercises (such as single leg squats) to strengthen the muscles around the ankle.
Rest after the sprain to achieve complete recovery.
The recovery time depends on the severity of the injury and your doctor may also recommend a cast.

Foot injury
Swelling of the soles of the feet, pain from inflammation, and irritation or rupture of the plantar fascia are some of the things that can happen due to excessive walking and wearing inappropriate shoes. Ibuprofen, running shoes and night splints can help your recovery. Choose the best treatment option by visiting health centers.

Bone fracture
Small cracks in the bone are caused by repeated beatings or excessive force bearing.
These things happen even in young and healthy people.
To prevent such events, it is better to get the calcium you need.
In case of recurrence, it is necessary to use a cane and go to physiotherapy.

Running injuries

Leg injuries
Leg injuries occur when the muscles and tendons that line your bones become inflamed.
Preventing this from happening is very complicated, but research shows that using shock absorbers that cover the arches can be effective.

Muscle strain
Excessive muscle strain can rupture fibers and tendons.
Excessive running, inflexibility, not warming up before exercise are some of the reasons for this.

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Side stitches
Do you feel deep pain in the sides of the abdomen?
Side stitches, which may be caused by injuries during exercise, affect approximately 70% of runners.

Many experts believe that this pain is caused by activities in which frequent movements of the body other than the head are involved. Just like in exercise running, when the side stitches are open, try to bend forward and tighten the central part of the body and breathe with the puffy lips to soothe the pain.
Maintaining a proper body position when running is extremely effective.

Blister
With the wear of the heel, the upper layer of the skin is torn and bubbles remain between the layers.
The best way to prevent this problem is to wear appropriate shoes with socks.
If you see blisters, cover it.

Heat rash
Heat rash is caused by skin abrasion.
To prevent this, you can use cotton clothes, powders or ointments.

Tips to prevent injury while running and reduce the pain caused by it
Every week add at least 16 km to the distance you are going to travel. A sudden increase in this distance is the main cause of injuries.
Always warm up before exercising;
And cool down after exercise.
Learn how to run properly to avoid potential problems.
After running 4500 to 1000 km, change your shoes.
Buy the right shoes.

Excessive exercise can cause serious injury, so rest at least once a week and include easy exercise in your routine.
Lastly, note that none of these tips can be a substitute for medical advice, so if you are worried about running injury or starting a new fitness program, be sure to consult a doctor or physiotherapist.

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