Running places a huge amount of strain on your feet, ankles and knees which can lead to many sports injuries. Here is a list of the top 10 most common injuries suffered by runners.
10. Knee Bursitis
This injury leads to a general pain in the kneecap or just above or below the patella and should be checked out by a good sports doctor. Priced at ô2.06 the Donjoy Artic Flow Knee Wrap can be used easily at home to reduce knee pain and swelling.
9. Abdominal Stitches
All runners have experienced pain at some point from a pain in the side, commonly known as a ‘stitch’, which usually affects younger runners more than older runners. The best tip to avoid this annoying pain is to be careful of not consuming too much food or drink prior to running, or failing that you should aim to slow down or stop for a rest until the pain subsides then continue at a slower pace that does not generate pain.
8. Muscle Cramps
Muscle cramps mainly affect endurance athletes and massage can help relieve this pain. PhysioRoom recommend the use of Electrolyte drinks to reduce the frequency of massage cramps.
Priced at ñ1.99 for 9 litres of Maxim Energy Drink, this will help to maintain energy levels and prevent fluid loss.
7. Sprained Ankle
Sprained ankles are one of the most common running injuries. There are different levels of severity for a sprained ankle but a seriously sprained ankle can put you out of action for several weeks and lead to additional damage.
Treatment for sprained ankle injuries includes the use of ankle supports & braces, compression, ice packs and taping.
6. Stress Fracture
Stress fractures affect runners more than most other sports due to the high impact on your feet which have small and weak bones compared to other areas of the body.
The best prevention of a stress fracture is to ensure you have a high quality pair of running shoes, the amount of technology used in the construction of running shoes is extremely advanced which is why the cost of running shoes are so high.
Treatment of a stress fracture should be decided by your doctor but will definitely include rest and possibly exercises in a swimming pool.
5. Achilles Tendinopathy
Injuries to the achilles tendon are positioned just above the heel and lower part of the calf muscle and usually affects older runners over the age of 40.ʠBad running posture and poor quality supports will further inflame the tendon and extend your injury time.
Treatment of achilles tendon injuries includes the use of ice and rest, recommended products include achilles straps, supports, insoles, heel pads, ice packs and cold therapy.
4. Plantar Fasciitis
Overweight runners and over-trained runners are common victims of this injury, the extra strain placed on the arches leads to pain inside the heel down the inside of the foot.
The usual symptom for Plantar Fasciitis injury is heel pain in the morning and pain in the sole of your foot.
Treatment for Plantar Fasciitis includes the use of supports and splints, orthotics, insoles, ice packs, taping and strapping.
3. Shin Splints Injury
New runners are the usual victims of shin splints, resulting mainly from either an incorrect running style or carrying too much excess weight. The medical term for this running injury is medial tibial stress syndrome and results in tissue inflammation around the tibia.
After checking this problem is not a stress fracture, the best advice is to take some days off from your running schedule to stop this problem getting worse.
More strength and flexibility will stop this running injury from happening in the long-term and can be achieved by regular training and stretching exercises after you have finished your run.
PhysioRoom recommend using the Cho-Pat Shin Splints Sleeve to relieve these symptoms, ó1.99.
2. Blisters
This common running injury is one of the least serious but highly painful and if it leads toʠa change in running posture, this can result in other injuries.
Treatment of blisters should not include popping them which will end up with infection of the area but you should sterilise the blister and apply a plaster.
The best prevention is to wear the correct type of sports socks, 1000 Mile socks are the leading name in this area of sports socks that prevent blisters by removal of moisture and stopping friction against the skin.
1. Runners Knee
Otherwise known as IT Band Syndrome, Runners Knee Injury is a sharp pain in the knee caused by inflammation.
To treat this injury, first rest from running for a two week period and focus on stretching and warming up correctly during any exercising sessions.
PhysioRoom recommend the use of the Mueller ITB Strap to relive pain from this injury. Priced at ò3.99 this lightweight strap can be used for all sports and fits on either knee.