5 common running injuries and how to prevent them?

Running is one of the most popular ways to improve, maintain fitness and stay in shape. Although running is an enjoyable workout to stay active, this activity can lead to some risks of injury at some point. Understanding more about the most common types of running injuries are helpful for runners knowing how to treat and even prevent them.

Recognize common running injuries

Here are five common types of injuries related to running that tend to plague runners the most.

Runners Knee (Patellofemoral pain syndrome)

The condition is common overuse injury in which the athlete feels pain in the front of the knee and behind the knee cap, as well as tenderness around the knee. The injury is caused from the softening and breakdown of the cartilage on the kneecap. 

Pain is generally worse when:

  • Going up or down stairs.
  • Squatting.
  • Bending the knee for a long time.

In some cases, the pain will disappear when stopping exercise and resting for a few days. However, if the pain gets worse, you should definitely see a doctor for taking examination.

Knee Pain

If you or a loved one has knee pain, it can interfere with the quality of life. Every step is a painful reminder of the problem, and any short trip becomes an arduous task. 1. What is knee pain? The knee is a vulnerable joint that bears a great deal…

Shin splints

Shin splint injury is a common pain in the shin while running. Shin splint pain appears below the knee and above the ankle areas and it can be felt toward the front (called anterior tibial stress syndrome – ATSS) portion of the shin bone or the back (called medial tibial stress syndrome – MTSS). It is very important to take care of this injury before getting worse with a stress fracture. 

Plantar Fasciitis

Plantar Fasciitis is inflammation of the plantar fascia. The plantar fascia runs from the calcaneus (heel bone) to the phalanges that maintain the arch of the foot. Pain from plantar fasciitis is usually worse during the first few steps in the morning and after sitting for extended periods.

>> See more: Plantar fasciitis treatment

Ankle sprain

A sprained ankle is an injury that occurs when rolling, twisting or turning the ankle and stretching/tearing the ligaments that stabilize the ankle. While many other typical reasons for ankle pain stem from overuse, ankle sprains and strains are often caused by a single traumatic injury. If the pain continues to get worse, you should visit your doctors for proper treatment.

Tendonitis

Achilles tendonitis and Patellar tendonitis are two common injuries that often occur in runners. Achilles tendonitis is an acute, overuse injury causing pain and inflammation of the Achilles tendon at the back of the ankle. Patellar tendonitis is an overuse injury of the tendon that attaches the patella with the shin bone (tibia). If these types of injuries are not taken care of right away, tendonitis can turn into a chronic condition.

Treatment Options for Running Injuries

R.I.C.E method

In most cases, running injuries will heal themselves after stopping physical activity and taking time to rest. In addition, patients can also apply additional measures to speed up the recovery. RICE is a well-known method that can be beneficial in acute cases. As soon as possible and for 72 hours after any trauma use the RICE method.

  • Rest: Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.
  • Ice: Ice is excellent at reducing the inflammatory response and pain from the injury. Proper usage of ice can reduce inflammation.
  • Compression: Compressing or wrapping the injured area with an elastic bandage will help decrease swelling. Be cautious not to wrap it too tightly, because this can cause more swelling below the affected area. Keep the part compressed for 48-72 hours. Release the compression before going to bed.
  • Elevation: Raise the injured area above the level of the heart if possible to decrease swelling and pain.

Pain relief drug

The above methods are only effective for minor injuries. For more serious conditions, many patients choose to take anti-inflammatory or OTC painkillers. However, medication only provides temporary relief. In addition, drugs can cause the risk of many serious consequences such as stomach, kidneys and liver problems.

Surgery

Surgery is another option to quickly address the root of the injury in many cases. However, the risks are also too great (infection, paralysis due to nerve damage, etc.). Therefore, this should be the last choice when other treatments do not bring the expected results.

Effective and Non-invasive Treatment at ACC

Consulting with a sports injury chiropractor could be one of the most effective ways to help to prevent and manage running-related injuries. When the spinal joints & musculoskeletal are not moving correctly, it can cause tissue damage, further limiting the range of motion and contributing to various health issues. By using hands to adjust misaligned structures, our ACC doctors perform a correction on the body’s structural alignment to improve its overall functions.

Dr. Ryan J. Means performs cervical chiropractic adjustment for Vu Phuong Thanh – Ultra-marathon athlete.

The combination of chiropractic adjustments with therapy modalities help to accelerate the healing process and restore function for patients. At ACC, we apply modern equipment such as Decompression Traction System (DTS) for spinal decompression, Shockwave and high-intensity laser of the 4th generation for stimulating blood circulation, regenerating damaged structures. 

Musculoskeletal rehabilitation is a set of treatments that can help you recover strength and the ability to move your muscles and joints. Our Pneumex rehabilitation program includes state-of-the-art with 4 types of decompression machines with a flexibility to support spinal decompression and help improve balance issues.

Pneuweight Treadmill helps patients to improve the balance, flexibility and range of motion.

In addition, our doctor may instruct patient to use Rock-Tape for taping in order to help stabilize the muscle, relieve pain quickly and shorten the treatment time.

ACC participated in Vietnam Mountain Marathon 2022 at Sapa, Lao Cai.

Foot orthotics for patients with flat feet help to keep the body balanced and improve skeletal alignment and running tolerance. Our doctors will also give useful advices to improve through lifestyle counseling, nutrition and running techniques.

Established in 2006, ACC provides the highest level of quality and facility, exceeding that of most similar clinics in Southeast Asia. Our doctors from the United States, Canada, France, New Zealand and South Korea are well qualified, experienced, dedicated to the health of patients. We are among one of a few high-quality medical establishments in Vietnam that regularly attracts overseas patients. 

How to Prevent Injuries in Running

  • Listen to your body, don’t push too hard beyond your current level of fitness. 
  • Warm up with stretching exercises before running.
  • Choosing the right clothes and running shoes.
  • Select even and reasonably soft surfaces. Avoid uneven surfaces, sand and concrete.
  • Gradually introduce surface changes.
  • Keep your body hydrated before, during and after your run
  • Chiropractic care can be a very effective way to prevent sport injuries and improve performance of movement for athletes.

Make an appointment at ACC clinic today to achieve and maintain optimal health.

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