Running can be an extremely fulfilling hobby. It’s a great way to stay in shape. It’s an excuse to get fresh air and be outdoors. If you join a club, it’s a gateway to meeting new people and forging new friendships. And on top of that, you can challenge yourself and build confidence while achieving new goals.
But running, like all physical activities, comes with some risks. And if you run frequently enough, you’ll eventually experience a running injury.
What are the most common running injuries and how can you recover from them?
Common Types of Running Injuries
These are some of the most common types of running injuries that you should know:
· Trauma and impact injuries. From toenail trauma to skinned knees after a fall, trauma and impact injuries are relatively common. Fortunately, these injuries are typically quick to heal and they rarely require emergency attention.
· Stress fractures. Stress fractures are small, sometimes hairline fractures in the bones that develop due to repetitive stress. In runners, stress fractures are most common in the shins, which endure the brunt of your downward impact.
· Strains. Runners also typically experience strains due to overuse. If you push yourself too hard, or scale up your training too quickly, you can put excessive stress on your muscles and prevent them from recovering properly.
· Sprains. A sprain is a stretching or tearing of your ligaments – and runner’s sprains are usually in the legs and feet. This is usually a result of bad form or an accident while running. And while many people don’t believe sprains are a serious injury, they’re often more painful than broken bones.
· Joint injuries. Runners also typically encounter joint injuries, especially if they run long distances. Pains in the knee, hip, and ankle are common.
The Template for Recovery
Historically, professionals have recommended sufferers of acute running injuries to follow the RICE acronym: Rest, Ice, Compression, and Elevation. But these days, more professionals are turning to a new acronym, MEAT: Movement, Exercise, Analgesics, and Treatment.
While every situation is different, most runners can recover from mild to moderate injuries with some combination of the following:
· Ice (early). In the immediate aftermath of your injury, it’s a good idea to apply some ice. This can provide pain relief and reduce swelling. You can also continue applying ice as necessary to relieve pain and swelling, though it may not facilitate faster recovery as well as earlier experts would have implied.
· Rest. One of the most important things for you to do is rest. It’s tempting to keep pushing yourself past an injury, especially if you have a big race to prepare for, but you’re usually better off taking a few days or a few weeks away from the sport you love. This way, you can recover fully, avoid making your injury worse, and maximize your time on the trails. While recovering, it’s also important to get plenty of sleep.
· Take painkillers as needed. Over the counter (OTC) analgesics are usually plenty to help you deal with the pain of a running injury. Ibuprofen, acetaminophen, and other types of pain relievers may be appropriate.
· Stretch. For many running injuries, it’s a good idea to stretch the affected area. This can stimulate blood flow, provide pain relief, and help you stay limber while recovering. Just make sure you’ve sufficiently warmed up before attempting a static stretch; if you’re not careful, you could end up making your injury worse.
· Stay active. Modern healthcare professionals are encouraging people with running injuries to take a much more physically active approach to recovery. While rest is important, especially in the early days of recovering from an injury, it’s also important to maintain at least some level of physical activity to maximize blood flow and encourage the affected area to heal. Depending on the extent of your injury, this could mean light walking, dynamic stretching, or very brief sessions of light jogging.
· Gradually ramp up. As your injury begins to heal, you can gradually increase your physical efforts on a course to return to your previous activity levels. Do this steadily and carefully to minimize the risk of injuring yourself again; many runners end up worsening their pain and artificially extending their recovery periods because they ramp up their efforts too quickly on the upswing.
Seeing a Professional
There are some running injuries that won’t go away so easily, so when is it the right time to see a professional? If you’re struggling with severe pain (and painkillers aren’t enough to make it go away), if your injury hasn’t shown any signs of improvement after a couple of weeks, or if you’re beginning to show other concerning symptoms, it’s a good idea to talk to a doctor or another professional health care provider. Don’t let your injury get worse by neglecting it.
