Running is one of the recommended ways of maintaining physical fitness. It is also done as a sport by professional athletes. In the course of training, exercising or competing, athletes often suffer a number of injuries that vary in severity depending on the circumstances under which the injuries are suffered. Although they are very many in number, only a few of the common running injuries have been extensively studied.
Runners Knee or patellofemoral pain syndrome comes about as a result of damage to the cartilage beneath the patella. It is common for this pain to flare up after long hours of sitting down or when descending hills or stairs. Predisposing factors to suffering this form of injury include weak quadriceps muscles, gluteus muscles and hips. One can run through it but they need to take adequate rest preferably every other day. Bicycling strengthens the quads and speeds up recovery.
Achilles tendinitis is a problem that results in a painful sensation around the heel. The Achilles tendon connects the calcaneus bone and the calf muscles. It is damaged whenever there is a huge amount of stress in this area. Stress causes tightening and irritation of the tendon. Weak calves and rapid increases in mileage are a common cause of this problem. Taking a few days off training will give time for the tendon to heal.
The iliotibial band extends from the hip to the knee. During exercise, the band constantly rubs against the underlying femur causing irritation. This is what is referred to as the iliotibial band syndrome and is estimated to affect about 12% of athletes. It is a persistent problem in 14% of them. Too much of downhill running and track activity are predisposing factors. Exercises that strengthen the weak muscles are recommended.
The feet are adapted to absorb the huge amount of shock that results from intense physical exercise. One of the adaptions is the presence of the plantar fascia. The fascia is a band of connective tissue that extends from the heel to the toes. Intense exercise causes injury to this fascia a condition known as planter fasciitis. Feet with excessively high or low arches are more likely to be affected. One should ensure that they use proper fitting shoes to prevent the problem.
As far as muscles are concerned, hamstrings are arguably the most involved in injuries. This occurs when these knee flexors are overstretched. Hamstrings become weak if they are either too long or too short. Rest is the best remedy and its duration varies from a few days to months depending on the extent of the injury. Swimming, bicycling and doing pool runs may also be helpful.
Another group of muscles affected in many injuries is the group surrounding the tibia. The resultant injury is known as a shin splint or the medial tibial stress syndrome. These muscles often get torn in new runners or those that have returned after a long period of time. Flat feet and wrong shoes are risk factors for this condition. The recommendation is that one should reduce mileage to what they can accommodate.
Many athletes often suffer stress fractures. This is because persistent strain on various bones such as the tibia, the metatarsals and the calcaneus among others. It occurs when training intensity is increased too soon before the bones have recovered from the effects of previous workout. Just like many of the other common running injuries adequate rest is recommended.
Runners Knee or patellofemoral pain syndrome comes about as a result of damage to the cartilage beneath the patella. It is common for this pain to flare up after long hours of sitting down or when descending hills or stairs. Predisposing factors to suffering this form of injury include weak quadriceps muscles, gluteus muscles and hips. One can run through it but they need to take adequate rest preferably every other day. Bicycling strengthens the quads and speeds up recovery.
Achilles tendinitis is a problem that results in a painful sensation around the heel. The Achilles tendon connects the calcaneus bone and the calf muscles. It is damaged whenever there is a huge amount of stress in this area. Stress causes tightening and irritation of the tendon. Weak calves and rapid increases in mileage are a common cause of this problem. Taking a few days off training will give time for the tendon to heal.
The iliotibial band extends from the hip to the knee. During exercise, the band constantly rubs against the underlying femur causing irritation. This is what is referred to as the iliotibial band syndrome and is estimated to affect about 12% of athletes. It is a persistent problem in 14% of them. Too much of downhill running and track activity are predisposing factors. Exercises that strengthen the weak muscles are recommended.
The feet are adapted to absorb the huge amount of shock that results from intense physical exercise. One of the adaptions is the presence of the plantar fascia. The fascia is a band of connective tissue that extends from the heel to the toes. Intense exercise causes injury to this fascia a condition known as planter fasciitis. Feet with excessively high or low arches are more likely to be affected. One should ensure that they use proper fitting shoes to prevent the problem.
As far as muscles are concerned, hamstrings are arguably the most involved in injuries. This occurs when these knee flexors are overstretched. Hamstrings become weak if they are either too long or too short. Rest is the best remedy and its duration varies from a few days to months depending on the extent of the injury. Swimming, bicycling and doing pool runs may also be helpful.
Another group of muscles affected in many injuries is the group surrounding the tibia. The resultant injury is known as a shin splint or the medial tibial stress syndrome. These muscles often get torn in new runners or those that have returned after a long period of time. Flat feet and wrong shoes are risk factors for this condition. The recommendation is that one should reduce mileage to what they can accommodate.
Many athletes often suffer stress fractures. This is because persistent strain on various bones such as the tibia, the metatarsals and the calcaneus among others. It occurs when training intensity is increased too soon before the bones have recovered from the effects of previous workout. Just like many of the other common running injuries adequate rest is recommended.
About the Author:
You can visit the website www.runnersrealm.com for more helpful information about Dealing With The Common Running Injuries
Aucun commentaire:
Enregistrer un commentaire