How to Prevent and Manage Common Running Injuries

🏃Running exerts two to three times your body weight on each foot and leg.

🩹Common running injuries include ankle sprains, shin splints, and plantar fasciitis.

💪Preventing injuries involves strengthening key muscles, such as the glutes and calves, and doing proprioceptive exercises.

🧊Initial treatment for acute injuries includes rest, elevation, intermittent icing, and reducing inflammation.

🏃‍♂️Gradually increasing running mileage and avoiding excessive downhill running can help prevent injuries.

What causes ankle sprains while running?

—Ankle sprains can result from stepping on uneven terrain, curbs, or even without any obstacle present. They occur when the ligaments surrounding the ankle are stretched or strained.

How can I prevent shin splints?

—To prevent shin splints, make sure to gradually increase your running mileage, strengthen your calf muscles, and ensure you have supportive and cushioned footwear.

What is the best treatment for plantar fasciitis?

—Treating plantar fasciitis involves reducing inflammation through icing, stretching the affected area, and wearing shoes with good arch support. Physical therapy and orthotics can also help.

How can I strengthen my muscles to prevent running injuries?

—To strengthen key muscles, such as the glutes and calves, incorporate exercises like single-leg balance, calf raises, and hip strengthening exercises into your routine. It is also important to work on running form and gradually increase mileage.

When should I seek professional help for a running injury?

—If the injury is severe, persists despite rest and home treatment, or hampers your ability to walk or bear weight, it is advisable to seek professional help from a healthcare provider or a sports medicine specialist.

00:00Running exerts two to three times your body weight on each foot and leg.

01:19Ankle sprains can occur while running, resulting in sudden shooting pain and stretched ligaments.

03:13Calf strains or tears can be caused by an increase in running mileage or intensity without proper conditioning.

04:57Groin strains can be a result of overworked or strained adductor muscles due to directional changes in team sports.

06:52Runner's knee, or patellar tendonitis, can cause general knee pain and is often associated with weakness and tightness in surrounding muscles.

08:50Achilles tendinopathy can occur from overloading the Achilles tendon when running uphill or due to inadequate footwear.

09:57Plantar fasciitis causes inflammation of the tissues under the foot and can be aggravated by running downhill, doing heavy squats, or walking up and down stairs.

10:45IT band syndrome can result in lateral knee pain and is often caused by overuse, poor running form, or weakness in hip muscles.