Running offers a challenging cardiovascular workout that burns more calories than most other aerobic activities. Running is not without risks, however, as runners can experience injuries because of incorrect form, muscle weaknesses and over-training. By identifying the cause of lower leg running injuries, you can help correct problem areas and put yourself back on the road to happy running, injury-free.
Shin Splints
Shin splints are a common running injury characterized by pain around the shin bones. Shin splints occur when too much pressure is placed on your shins and the connective tissue around your shins. Causes of shin splints can include over-training or drastically stepping up your mileage, worn-out shoes, downhill running and running on uneven surfaces. Over-pronation, which is the excessive inward rolling of the feet when you run, can also cause shin splints. The most effective treatment for shin splints includes rest, icing your shins, getting the right running shoes for your foot type and running on cushioned, flat surfaces.
Achilles Tendinitis
Achilles tendinitis is a common injury among runners that occurs when the Achilles tendon becomes swollen and inflamed. The Achilles tendon connects your heel bone to your calf muscle. Achilles tendonitis can be caused by over-training or by tightness in your calf muscles. Stretches that focus on your calves and Achilles tendons, icing your tendons, rest and heel inserts can help alleviate your pain and inflammation. Also, ensure that you have the right running shoes for your foot type and seek flat, cushioned running surfaces such as a track or treadmill.
Calf Pain
Calf pain can strike runners after too much hill running or over-training. If you experience calf pain, you should rest and ice your calves. You can also take an aspirin or ibuprofen to reduce the inflammation in your calves. Heel lifts inserted into your shoes can ease calf pain as well. Stretching out your calf muscles and cutting back on your running mileage can also help banish your calf pain.
Considerations
Running on injured legs will only make your injury last longer and worsen, so it is important to take time off from running when you sustain an injury. If your lower leg injury does not subside with rest and ice, consult your doctor, coach or athletic trainer. Some injuries may be caused by structural alignment problems in your body or improper running form. Consult a doctor or physical therapist for help treating these problems.
Member Comments