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Common Running Injuries And How to Avoid Them Using Science

Fitness

If you are looking for a fun activity to spend your time then look no further. Running is a great way to get in shape, tick off that daily cardio on your list, and take in some fresh air.

Not only is it great for keeping your heart and muscles healthy, but it is also known to reduce the risk of chronic disease, lower your stress levels, and keep your circulatory system healthy. This activity has recently become more common since 2020 as many people resorted to running as a way to beat the pandemic blues.

Pexels | While global lockdowns may have disrupted a lot of things, it has surely given a rise to the number of runners in your area

Better Be Careful

It might be tempting to go on a run now that you see so many influencers and friends jumping on the bandwagon but, just like any other sport, there’s a major possibility that you might end up injuring yourself if you adopt the wrong practices. These include wearing the wrong footwear, having a bad posture, or excessively straining yourself. Running incorrectly can also cause to develop what is called “running overuse injury”.

Pexels | Even professional runners tend to hurt themselves every now and again

What is ‘Running Overuse Injury’?

In a regular injury, you hurt yourself by either a sudden jerk or movement that causes a strain or a muscle stretch in your body. Running overuse injury differs from a normal running injury because these occur from a constant strain on certain structures of the body. Some of the commonly known running overuse injuries are mentioned below:

1. Shin Splints

Shin splints are quite painful and they run along the tibia (the long bone in the front side of your leg). This is quite common in new runners and requires the runner to build proper mileage and intensity.

2. Achilles Tendonitis

This is caused by the repeated extending of the foot. The pain is often felt along the Achilles tendonitis. It also requires the runner to strengthen their muscles and Achilles to avoid tendonitis.

3. Plantar Fasciitis

Often referred to as heel pain, plantar fasciitis is a tough and thick ligament that joins the front of your foot to your heel. Extensive running for a long period of time can lead to plantar fasciitis.

Pexels | Running in old worn-out shoes is definitely not safe

How to Avoid Getting Injured?

A study published in Human Movement Science states that leaning forward when running can increase the chances of developing these injuries. The study goes in-depth regarding the effect of running on the human body. It was also discovered that the slightest change in the posture can affect the kinematics of the lower limbs.

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