{"id":9517,"date":"2022-07-21T15:53:03","date_gmt":"2022-07-21T08:53:03","guid":{"rendered":"https:\/\/acc.vn\/en\/?p=9517"},"modified":"2025-01-21T16:10:28","modified_gmt":"2025-01-21T09:10:28","slug":"common-running-injuries-and-how-to-prevent-them","status":"publish","type":"post","link":"https:\/\/acc.vn\/en\/common-running-injuries-and-how-to-prevent-them\/","title":{"rendered":"5 common running injuries and how to prevent them?"},"content":{"rendered":"<div id=\"toc_container\" class=\"no_bullets\"><p class=\"toc_title\">Contents<\/p><ul class=\"toc_list\"><li><a href=\"#Recognize_common_running_injuries\">Recognize common running injuries<\/a><ul><li><a href=\"#Runners_Knee_Patellofemoral_pain_syndrome\">Runners Knee (Patellofemoral pain syndrome)<\/a><\/li><li><a href=\"#Shin_splints\">Shin splints<\/a><\/li><li><a href=\"#Plantar_Fasciitis\">Plantar Fasciitis<\/a><\/li><li><a href=\"#Ankle_sprain\">Ankle sprain<\/a><\/li><li><a href=\"#Tendonitis\">Tendonitis<\/a><\/li><\/ul><\/li><li><a href=\"#Treatment_Options_for_Running_Injuries\">Treatment Options for Running Injuries<\/a><ul><li><a href=\"#RICE_method\">R.I.C.E method<\/a><\/li><li><a href=\"#Pain_relief_drug\">Pain relief drug<\/a><\/li><li><a href=\"#Surgery\">Surgery<\/a><\/li><li><a href=\"#Effective_and_Non-invasive_Treatment_at_ACC\">Effective and Non-invasive Treatment at ACC<\/a><\/li><\/ul><\/li><li><a href=\"#How_to_Prevent_Injuries_in_Running\">How to Prevent Injuries in Running<\/a><\/li><\/ul><\/div>\n<p><span style=\"font-weight: 400\">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. <\/span><span style=\"font-weight: 400\">Understanding <\/span><span style=\"font-weight: 400\">more about the most common types of running injuries<\/span><span style=\"font-weight: 400\"> are helpful for runners knowing how to treat and even prevent them.<\/span><\/p>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-1.png\"><img loading=\"lazy\" class=\"size-full wp-image-9522 aligncenter\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-1.png\" alt=\"\" width=\"575\" height=\"371\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-1.png 575w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-1-300x194.png 300w\" sizes=\"(max-width: 575px) 100vw, 575px\" \/><\/a><\/p>\n<h2><span id=\"Recognize_common_running_injuries\">Recognize common running injuries<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Here are five common types of injuries related to running that tend to plague runners the most.<\/span><\/p>\n<h3><span id=\"Runners_Knee_Patellofemoral_pain_syndrome\">Runners Knee (Patellofemoral pain syndrome)<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pain is generally worse when:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Going up or down stairs.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squatting.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bending the knee for a long time.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<div style=\"clear:both; margin-top:0em; margin-bottom:1em;\"><div><style> .u9df03562ae23ea27781311aa80837523 { padding:0px; margin: 0; background-color:#eaeaea; display: table-row; margin-bottom: 10px; text-decoration:none; } .u9df03562ae23ea27781311aa80837523 .fp_col { display: table-cell; vertical-align: top; } .u9df03562ae23ea27781311aa80837523 .related_thumbnail{ display: block; width: 150px; margin-right: 15px; } .u9df03562ae23ea27781311aa80837523 .related_thumbnail img { display: block; max-width: 100%; height: auto; margin-bottom: 0; } .u9df03562ae23ea27781311aa80837523:active, .u9df03562ae23ea27781311aa80837523:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; text-decoration:none; } .u9df03562ae23ea27781311aa80837523 { transition: background-color 250ms; webkit-transition: background-color 250ms; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; } .u9df03562ae23ea27781311aa80837523 .ctaText { font-weight:bold; font-size: 13px; color:#34495E; text-decoration:none; padding: 0; margin: 0; } .u9df03562ae23ea27781311aa80837523 .postTitle { color:#000000; font-size: 16px; font-weight: bold; margin: 0; padding: 0; text-decoration:none; } .u9df03562ae23ea27781311aa80837523 .postTitle{ text-decoration:none; } .u9df03562ae23ea27781311aa80837523 .fp_col p.fp_short_dev{ margin-top: 0; line-height: 150%; font-size: 14px; margin-bottom: 0; padding-right: 10px; } .u9df03562ae23ea27781311aa80837523:hover .postTitle { } @media screen and (max-width: 767px) { .u9df03562ae23ea27781311aa80837523 .fp_col p.fp_short_dev{ display: none; } .u9df03562ae23ea27781311aa80837523 .postTitle{ display: inline-block; line-height: 150%; padding-right: 10px; margin-top: 10px; } } <\/style><div class=\"u9df03562ae23ea27781311aa80837523\"><div class=\"fp_col\"><a class=\"related_thumbnail\" target=\"_blank\" href=\"https:\/\/acc.vn\/en\/problems-we-treat\/knee-pain\/\" ><img src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2021\/04\/dau-dau-goi-1.jpg\" \/><\/a><\/div><div class=\"fp_col\"><a target=\"_blank\" class=\"postTitle\" title=\"Knee Pain\" href=\"https:\/\/acc.vn\/en\/problems-we-treat\/knee-pain\/\">Knee Pain<\/a><p class=\"fp_short_dev\">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&hellip;<\/p><\/div><\/div><\/div><\/div>\n<h3><span id=\"Shin_splints\">Shin splints<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Shin splint injury is a common pain in the shin while running.<\/span> <span style=\"font-weight: 400\">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 &#8211; ATSS) portion of the shin bone or the back (called medial tibial stress syndrome &#8211; MTSS). It is very important to take care of this injury before getting worse with a stress fracture.\u00a0<\/span><\/p>\n<h3><span id=\"Plantar_Fasciitis\">Plantar Fasciitis<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p>&gt;&gt; See more: <a href=\"https:\/\/acc.vn\/en\/plantar-fasciitis-treatment\/\">Plantar fasciitis treatment<\/a><\/p>\n<h3><span id=\"Ankle_sprain\">Ankle sprain<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-2-1.png\"><img loading=\"lazy\" class=\"size-full wp-image-9526 aligncenter\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-2-1.png\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-2-1.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-2-1-300x200.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3><span id=\"Tendonitis\">Tendonitis<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h2><span id=\"Treatment_Options_for_Running_Injuries\">Treatment Options for Running Injuries<\/span><\/h2>\n<h3><span id=\"RICE_method\">R.I.C.E method<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rest:\u00a0Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ice:\u00a0Ice is excellent at reducing the inflammatory response and pain from the injury. Proper usage of ice can reduce inflammation.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Compression:\u00a0Compressing 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.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Elevation:\u00a0Raise the injured area above the level of the heart if possible to decrease swelling and pain.<\/span><\/li>\n<\/ul>\n<h3><span id=\"Pain_relief_drug\">Pain relief drug<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h3><span id=\"Surgery\">Surgery<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h3><span id=\"Effective_and_Non-invasive_Treatment_at_ACC\">Effective and Non-invasive Treatment at ACC<\/span><\/h3>\n<p><span style=\"font-weight: 400\">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 &amp; 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, <a href=\"https:\/\/acc.vn\/en\/about\/our-doctors\/\">our ACC doctors<\/a> perform a correction on the body\u2019s structural alignment to improve its overall functions.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The combination of <a href=\"https:\/\/acc.vn\/en\/acc-combined-therapies\/chiropractic-adjustment\/\">chiropractic adjustments<\/a> with therapy modalities help to accelerate the healing process and restore function for patients. At ACC, we apply modern equipment such as\u00a0<\/span><a href=\"https:\/\/acc.vn\/en\/acc-combined-therapies\/dts-decompression-traction-therapy\/\"><span style=\"font-weight: 400\">Decompression Traction System<\/span><\/a><span style=\"font-weight: 400\">\u00a0(DTS) for spinal decompression, <a href=\"https:\/\/acc.vn\/en\/acc-combined-therapies\/shockwave-therapy\/\">Shockwave<\/a> and <a href=\"https:\/\/acc.vn\/en\/acc-combined-therapies\/class-iv-laser-therapy\/\">high-intensity laser of the 4th generation<\/a> for stimulating blood circulation, regenerating damaged structures.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\"><a href=\"https:\/\/acc.vn\/en\/musculoskeletal-rehabilitation\/\">Musculoskeletal rehabilitation<\/a> is a set of treatments that can help you recover strength and the ability to move your muscles and joints.<\/span> <span style=\"font-weight: 400\">Our <a href=\"https:\/\/acc.vn\/en\/acc-combined-therapies\/pneumex-pneuback\/\">Pneumex rehabilitation program<\/a> includes state-of-the-art with 4 types of decompression machines with a flexibility to support spinal decompression and help improve balance issues.<\/span><\/p>\n<figure id=\"attachment_9524\" aria-describedby=\"caption-attachment-9524\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-4-1.png\"><img loading=\"lazy\" class=\"size-full wp-image-9524\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-4-1.png\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-4-1.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-4-1-300x200.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-9524\" class=\"wp-caption-text\">Pneuweight Treadmill helps patients to improve the balance, flexibility and range of motion.<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">In addition, our doctor may instruct patient to use\u00a0<\/span><a href=\"https:\/\/acc.vn\/en\/rocktape-now-available-vietnam\/\"><span style=\"font-weight: 400\">Rock-Tape<\/span><\/a><span style=\"font-weight: 400\">\u00a0for taping in order to help stabilize the muscle, relieve pain quickly and shorten the treatment time.<\/span><\/p>\n<figure id=\"attachment_9528\" aria-describedby=\"caption-attachment-9528\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-5.jpg\"><img loading=\"lazy\" class=\"size-full wp-image-9528\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-5.jpg\" alt=\"\" width=\"600\" height=\"399\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-5.jpg 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/07\/running-injuries-5-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-9528\" class=\"wp-caption-text\">ACC participated in Vietnam Mountain Marathon 2022 at Sapa, Lao Cai.<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">Foot orthotics for patients with\u00a0<\/span><a href=\"https:\/\/acc.vn\/en\/flat-feet-foot-pain-not-normal\/\"><span style=\"font-weight: 400\">flat feet<\/span><\/a><span style=\"font-weight: 400\">\u00a0help 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Established in 2006,\u00a0ACC\u00a0provides 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.\u00a0<\/span><\/p>\n<h2><span id=\"How_to_Prevent_Injuries_in_Running\">How to Prevent Injuries in Running<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Listen to your body, don\u2019t push too hard beyond your current level of fitness.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Warm up with stretching exercises before running.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Choosing the right clothes and running shoes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Select even and reasonably soft surfaces. Avoid uneven surfaces, sand and concrete.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gradually introduce surface changes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Keep your body hydrated before, during and after your run<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Chiropractic care can be a very effective way to prevent <a href=\"https:\/\/acc.vn\/en\/problems-we-treat\/sport-injury\/\">sport injuries<\/a> and improve performance of movement for athletes.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/04\/Chiro-benefits-ENG.png\"><img loading=\"lazy\" class=\"size-full wp-image-8918 aligncenter\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/04\/Chiro-benefits-ENG.png\" alt=\"\" width=\"800\" height=\"554\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/04\/Chiro-benefits-ENG.png 800w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/04\/Chiro-benefits-ENG-300x208.png 300w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2022\/04\/Chiro-benefits-ENG-768x532.png 768w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running is one of the most popular ways to improve, maintain fitness and stay in shape.<\/p>\n","protected":false},"author":4,"featured_media":9523,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[31],"tags":[71],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v15.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 common running injuries and how to prevent them? 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