5 common running injuries and how to avoid them
Running injuries are quite common due to the wrong way of running or from trying too hard. Learn about the most common running injuries and tips to help prevent them.
1. Knee Injury
Patellar pain is the most common type of knee injury. When you exercise too much, the kneecap is damaged and quickly degenerates. In particular, knee injuries are common due to the unreasonable running process.
Some good exercise equipment to help you, please refer
Treatment
- Limit activities such as taking the stairs, squatting or sitting with knees bent.
- Take an ice pack and apply it for about 20 minutes to relieve the pain.
- For severe cases of kneecap fracture, a temporary fixation brace is needed and an immediate visit to the orthopedic specialist can be timely treatment.
What are the benefits of hot ginger water for your health?
2. Leg tendon pain
It is still difficult for professional athletes to avoid shin pain. If you feel a sharp pain in the tibia area when you run, you are at high risk of shin tendon pain. The condition will worsen over time if there is no timely treatment, even making it difficult for you to exercise.
Treatment
- Rest and avoid activities that involve running or jumping until the injury is completely healed.
- You can use pain relievers to ease the pain and reduce inflammation and swelling.
- Bandage the shin bone with gauze to reduce discomfort caused by pain.
- You need to elevate your legs when sleeping or resting, especially at night.
- See your doctor directly if the pain does not improve.
3. Achilles tendon pain
The heel tendon is the connection between the calf and the back of the heel. Achilles tendon pain is caused by repeated pressure on the tendon and causes inflammation. In particular, people who run too hard are very susceptible to this injury. The cause of this injury can be because you run incorrectly or wear shoes that do not fit your feet.
Treatment
- Use ice for quick pain relief.
- Use an elastic bandage (elastic band). You can find tapes here.
- Applying heel massage exercises will help reduce pain significantly.
- See your doctor in person for acupuncture to help relieve heel pain.
4. Ankle Sprain
The cause of an ankle sprain injury when running is usually due to you training in a place with rough, slippery surfaces or the wrong way of running. This condition causes the ligaments on the outside of the ankle to stretch and damage, causing bruising and pain.
Treatment
- Let the ankle rest.
- Apply ice to the ankle to reduce swelling and pain.
- Wrap the ankle joint and raise the ankle above the heart.
- You should immediately go to the hospital to take X-rays and treat the lesions to prevent infection.
5. Blistering feet
Blisters occur when you wear shoes that don't fit your feet, go for a long hike or run, causing your foot to rub against the shoe too much, causing injury. Typical symptoms of a blistered foot include swelling, redness, tenderness, and blisters.
Treatment
- Cover the blister with a medical bandage to reduce irritation and the risk of infection.
- Use antibiotic ointment or vaseline cream.
- Wear loose socks and shoes to reduce friction with the blister.
- You should allow the skin on the blister to peel off on its own, avoiding touching the blister to prevent premature rupture.
6 effects of pandan leaves that bring great benefits to health
Tips to help prevent injuries when running
- Warm up thoroughly 5 minutes before exercise.
- Make a plan to practice jogging properly and suitable for your health condition.
- Combine workouts with other sports.
- Choose the right shoes, so your feet should be a little bigger. You can find shoes here.
- Use heel pads to reduce friction. You can buy shoe insoles here.
- Choose a suitable exercise space, avoid rough and slippery places.
- Be sure to check the weather before going for a run.
- Pay attention to the body's pain symptoms to have the most appropriate measure of rest and treatment.
- Always have a medical bandage ready to carry with you in case you don't want to. You can buy medical gauze bandages here.
Pay more attention to how to run correctly and immediately apply the tips to help prevent injuries when running. If your injury does not improve, you should see a doctor immediately for timely treatment.
Stay tuned for more useful updates!
7 foods that support the treatment of kidney stones effectively and safely
