Treating What Hurts

Treating What Hurts with Runners

Athletes, especially runners are prone to injuries that are commonly associated with knees, legs, and ankles.  Studies show that 85% of beginners are injured during their first couple of months of running. This percentage gradually decreases as runners become more aware of how to prevent these injuries.

Experts prove that among athletes, runners have a higher risk of getting injured while training or competing. Other injury-prone sports are volleyball, basketball and soccer.

However, injuries can be lessened significantly if runners know how to prevent them. Here are sample of common injuries and their simple treatments:

1. Runner's knee or patellofemoral syndrome is the injury on the kneecap that commonly affects healthy, young athletes. It occurs when the kneecap rubs against the knee joint that irritates the cartilage resulting to knee pain. This can be treated by simply resting the knee or getting into a physical therapy program. A person with a runner's knee must refrain from doing sports like volleyball, basketball, or running for several weeks. However, it is recommended to do other activities that strengthen the knee like swimming or brisk walking.
2. Shin splits or pain on the lower leg occurs due to overuse. This greatly irritates the tibial and causes pain. In the world of medicine, this is called Tibial stress syndrome. This is the result of a sudden increase in intensity or duration of trainings or sport activities.  For immediate treatment, runners can use ice packs and take medication to prevent inflammation. They must also do low-impact exercises such as cycling and swimming until the pain subsides.
3. Ankle sprain is the most common injury associated with runners caused by abrupt foot twisting movement or landing to an uneven surface while running. This injury affects the ankle's ligament that controls extreme movements involving feet and joints. When the ligament is over stretched or torn, it results in sprain. Treatment for sprained ankles involves the use of ice pack and simple ankle exercises. Wrap the ankles using bandage from calf muscle to the toe. When sleeping, raise the affected ankle using books or pillows.
4. Arch pain occurs when the tissues inside the midfoot are inflamed. This can be treated by taking anti-inflammatory drugs, doing stretching exercises, and wearing comfortable shoes.
5. Snapping hip or the popping noise when flexing or extending the hip is caused when the cartilage on the hip joint are torn due to abrupt movement. Treatment for this syndrome includes taking anti-inflammatory drugs or physical therapy. Serious cases may need x-ray and other tests to ensure that the bones are okay.
6. Pulled hamstrings syndrome is a sport injury affecting the thighs from shinbone up to the pelvis. This injury is associated with sports that require sudden accelerations like basketball and track and field. This occurs when a person lands on his thighs or when the thighs are hit with blunt objects. Common symptoms of pulled hamstrings are pain when flexing the knee, muscle spasm, swelling, and bruising. 

Treatment for this injury includes the use of ice pack and bandage to control the swelling. Simple stretch exercise may also help, however, if the injury is severe, it is recommended to get medical attention immediately.

While common running injuries can be cured easily, it is still best to prevent them. Here are some simple tips on how to avoid sport-related injuries:

1. Wear comfortable footwear. In buying footwear, be sure to get a slightly larger size with insole. Try the shoes by walking for a few minutes to make sure they are comfortable. Also, make sure to replace the shoes every 400 miles.
2. Do some stretching before running. Loosen up the muscles slowly and get some tips from trainers or physical therapists on proper stretching.
3. Start with 20-30 minute run-jog routine. There are still some beginners who are so excited taking 1 mile on their first run that results to a lot of injuries. Be more realistic with the goal, setting 5% maximum increase in mileage per week.

It is true that runners are prone to injuries. Knowing how to prevent or cure them will ensure longer life on the tracks to enjoy this sport.

The key is to not overuse the legs to spare them from being injured.