Running

• Runners Knee (Iliotibial band syndrome)-The IT band is a thick, fibrous band of fascia which runs down the outside of the thigh and inserts just below the knee. If this band becomes tight it can rub against the outside of the knee causing pain and inflammation
• Shin Splints-Shin splints is a common name for pain at the front of the lower leg, usually to the inside of the protruding Tibia (shin bone)
• Anterior Compartment Syndrome-Pain and swelling during exercise on the front of the lower leg, on the outside of the shin bone
• Achilles Tendinitis-The Achilles tendon attaches the calf muscles Gastrocnemius and Soleus to the heel. This can become inflamed through overuse and biomechanical problems
• Plantar Fasciitis-The plantar fascia runs from the heel, under the soles of the foot and acts to support the arch of the foot. PF is a common overuse injury in runners and walkers
• Ankle Sprain-Sprained ankle explained - a common injury when running over potholes in the road!
• Patellofemoral Pain Syndrome-Patellofemoral pain is non-descript knee pain which gradually appears. It is often worse when running or walking downhill or downstairs
• Stress Fractures-Stress fractures are common amongst runners, in the femur (thigh), Tibia (shin) and feet. They are due to the repetitive impact and contraction of the muscles attached to them
• Snapping Hip-Snapping hip is characterised by a snapping or popping feeling on the outside or front of the hip whilst running which is not normally painful

How to Deal with the Injuries

There are many ways to deal with diffrent types of injuries. The most important thing the runner can do is ice. Ice baths are better than ice if you are able to access an ice bath. The ice bath will help restore muscle tissue a lot faster, than it would if the muscle were by itself. If the injury does not go away from icing, it may need some rest or time off from running. During this time you may want to bike. After this if the injury still has not gone away, then it may be time to go see a physical therapist, doctor, or even a chiropracter depending on the injury. They will help you by giving you exercises that can be done, and medicine that is applicable for your injury.

How to Prevent Running Injuries

There are many diffrent ways that a person can prevent running injuries. It all starts with making sure you have the right shoe for your foot. This will help cushion your foot in the correct way, so your foot is hitting the ground in the right spots and protecting the parts of your foot that need to be protected. Another very important thing to do is strech. Streching keeps the muscles lose and flexible, so when there is less strain on the muscles. This would make the muscles less likely to pull or tear.