A runner’s guide to common injuries : Causes, prevention, and treatments

Posted on: Mar 3, 2021 | 3 mins | Written by: HDFC ERGO Team

A runner’s guide to common injuries : Causes, prevention, and treatments

Running is one of the best ways to stay fit and active. However, most runners suffer from running injuries from time to time. These injuries often happen because of repetitive impact of the foot strikes on your joints, muscles, and connective tissue. While runners are generally fit and at a lower risk of many life-threatening conditions, it is important to buy best health insurance to avail of quick and quality treatment for any injury and other conditions, whenever required.

Here is some information about common running injuries, their causes and treatment options.

Running Injuries: Causes and Treatment

1. Runner’s knee:This common injury happens due to excessive running or jumping. If your hips or knee muscles are weak, the risk of developing runner’s knee increases. It may cause mild to dull pain in one or both knees. The pain gets worse if you jump, squat, or climb the stairs.

Causes:

Excessive use of the knees
Over-striding
Running on uneven or hard surfaces
More heel stride
Hyperextension of the knee

Treatment:

Rest when you feel the pain
Ice pack and non-steroidal anti-inflammatory drugs
Stretch and strengthen the front thigh and hip muscles
Avoid deep knee flexion

2. Achilles tendinitis:In this condition, there is a painful inflammation of the tendon connecting your calf muscle to the heel. Timely treatment is important to prevent the rupture of the Achilles tendon. In case the tendon gets torn, it may require surgery.

Causes:

Sudden increase in physical activity
Running on hard surfaces
Wrong running mechanics
Tight hamstrings and calf muscles
Improper shoes

Treatment:

Rest completely
Make changes to your training
Stretch the muscles of your calf and hamstring
Heel lifts
Ice pack or non-steroidal anti-inflammatory drugs

3. Iliotibial band syndrome: In this overuse injury, the band of tissue running from the outer hip to the knee gets inflamed.

Causes:

Excessive bending of the knee
Weak hip muscles
Wrong shoes
Running on an uneven surface

Treatment:

Rest completely
Cross-training if no pain persists
Ice pack or non-steroidal anti-inflammatory drugs
Side hip and glute stretches

4. Shin splints: This running injury is also known as Medial Tibial Stress Syndrome. It causes pain in the front and inner parts of the lower legs. Timely care and treatment are important to prevent it from becoming stressed or complete fractured.

Causes:

Repetitive stress
Running on hard or uneven surfaces
Sudden increase in workout
Weak hip muscles
Abdominal gait patterns

Treatment:

Complete rest
Cross-training
Ice pack or non-steroidal anti-inflammatory drugs
Strengthen calf muscles
Stretch the gastroc and soleus muscles

5. Stress fracture: Stress fracture is a hairline crack because of excessive activity or impact. It can occur on the top of the foot or in the heel. The main symptom of this runner’s injury is pain that worsens over time and swelling and bruising of the fractured area.

Causes:

Excessive activity
Not enough recovery time
Unsupportive running shoes
Running on hard or uneven surfaces

Treatment:

Take rest
Ice pack or non-steroidal anti-inflammatory drugs
Cross-training

Apart from these, runners may also suffer from hamstring injuries, plantar fasciitis, ankle sprain, bursitis, calf strain, and more.

How to prevent running injuries?

Warm-up: Do an easy jog for about 5 to 10 minutes before you start running.
Increase the running distance gradually: Increase your weekly running volume by a maximum of 10 percent at a time.
Take care of small injuries: This is important to prevent the condition from worsening. You can consult a physiotherapist for a customised treatment plan.
Follow the right running technique: A wrong running technique increases stress on your joints and muscles. Hence, work with a running coach and improve your running technique.
Run on proper surfaces: Run on rubber tracks and grass is better than running on pavement.

Conclusion:

Although running injuries are common, timely care and treatment can prevent the condition from worsening. There are times when runners need correction surgery, the cost of which may run up to many thousands. Hence, if you are an athlete or runner, make sure you take medical insurance and stay covered. You can easily buy best health insurance online at any time.

Disclaimer: The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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