What You Need to Know About 10 Common Running Injuries
It’s not unusual for runners to experience pain and inflammation in their knee(s). Many people are aware of the dangers of repetitive, vigorous exercise. However, they still try it without realizing what they are doing. One of the first things you must do if you have a knee injury is seek medical attention. You should also rest your knee whenever possible.
Runner’s knee is usually the result of overuse (itis) of the patella tendon. This is a tendon that runs from the middle of the femur through the shinbone (the tibial cartilage). This tendon is often injured when it becomes irritated. This often happens when the runner lifts his/her foot rapidly, or increases the speed of walking or running.
Runner’s knee is the second most common running injury, and it occurs most often to people who overtrain. Overtraining can be the result of fatigue, stress, or lack of conditioning. It is also common for people who are new to a sport to get injured. Runners often experience these types of injuries because the shoes they are wearing do not adequately cushion the shock of jumping or striking the ground. Runners who overtrain may injure their knees by landing on their outstretched arms or falling onto the sidewalk. These runners may not notice it right away, but pain and swelling will soon begin to appear.
Heel spurs are often the result of an impact to the outer aspect of the inner (athletic) knee. The outer (medial) knee has three bones: the fascia, the patella, and the shinbone. When there is a direct blow to any of these bones it can cause injury resulting in a sprain or a strain. A strain is a sudden, sharp, painful, or resounding pull on any ligament. A sprain is often seen as a red mark on the outer side of the leg or a band of redness that is visible to the naked eye.
A Grade I tear is one of the most serious injuries that runners can get. This is a severe tear in the muscle, tendon, or even the tendon itself. Grade II tears occur when the muscle has been overloaded by the increased use of the knee. Grade III tears occur when the muscles have been overtrained and the muscle fibers have become damaged. And Grade IV tears are the most common tear and the ones you should avoid if at all possible.
Runner’s knee is caused by the excessive use of abdominal muscles to stabilize the pelvis while running. The excessive use of abdominal muscles causes the muscles to pull on the patella causing pain, instability, and a loss of motion. The most common location for this type of injury is the inner knee. Other common areas are the outer (medial) and inner (preferred) thigh.
The runner who suffers from runner’s knee needs to learn proper running technique to prevent further injury and to strengthen muscles and ligaments. A runner can do many things to try and prevent injury such as wearing a support belt that holds the pelvis in place and also strengthening abdominal muscles through specific exercises. The importance of running correctly is not just a prevention measure; it’s important to be able to adjust your style and speed to runners who may be faster than you are. The importance of learning proper running technique and how your body reacts when under varying conditions is what makes running exciting.
Sprains and strains occur from something unexpected like a collision, heavy impact to the body, or from over extending yourself. Sprains occur when the inner or outer thigh muscles get pulled by an aggressive sprinting motion. If a strain is severe, it could result in sprains, ligament tears, or even muscle imbalances. Strain is a type of injury that results from a sudden pulling or tearing of an ligament or muscle. To reduce the risk of running with a sore hip flexor, it’s important to rest the joint with ice, compression, and heat.