Running builds cardiovascular, muscular and bone strength, but the impact on the body also makes runners prone to injuries. Most jogging and running injuries affect the lower body and range from minor to severe. Healing your injuries before resuming your training is essential to avoid a more serious problem that could sideline you even longer.
Acute Injuries
Acute injuries are those that happen suddenly at one specific moment such as bone breaks, sprains or muscle tears. These injuries may occur with a fall or loss of footing. Running in slick conditions increases the risk of falling and having an acute injury. Acute injuries are often more serious and cause severe pain. The injury may sideline you from running for extended periods of time. Running with an acute injury before it heals may cause more extensive damage.
Chronic Injuries
Chronic injuries are also called overuse injuries and occur over time. Plantar fasciitis causes pain that starts in the heel and extends into the arch of the foot. Overpronating or underpronating is a potential cause of plantar fasciitis, particularly if your shoes don't support your step. Achilles tendonitis is an overuse injury that causes a runner pain from the heel along the back of the leg. Potential causes include improper shoes, flat feet, overdoing your training or tightness in the calves. The kneecap is the source of pain with a condition called runner's knee. Flat feet and improper footwear can lead to runner's knee, as well as weakness in the thigh and hip muscles or tight quadriceps and hamstrings. Stress fractures are small cracks in the bone caused over time. They are common in the shins and feet.
Treatment
Many acute injuries need immediate medical attention, particularly if a broken bone is suspected. The inability to use the injured area, sharp pain that doesn't subside, instant swelling and tears or pops are reasons to visit a doctor. Ice the injury and avoid moving the area. Icing can also help reduce the pain from most chronic running injuries. Other ways to relieve the pain include anti-inflammatory medicines and massage. Decrease your running distance and intensity to reduce pain and allow for healing. Stress fractures may require crutches or a walking boot to keep pressure off of the crack.
Prevention
Running shoes that aren't worn out are essential to preventing any type of running injury. Replace your shoes after about 400 to 600 miles to ensure they support you properly. Increase your mileage and intensity slowly to avoid stress on the body. Avoid uneven running surfaces and concrete when possible, as these surfaces are harder on the joints. If you start to notice discomfort or pain in a particular area, ease up on your running sessions so it doesn't develop into an injury.
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