Runner, beware! Common running injuries, like Achilles tendonitis, plantar fasciitis, stress fractures, and shin splints lie in wait, ready to sideline even the fittest athlete. But fear not, with the proper preparation and treatment strategies, you can conquer these obstacles and keep running injury-free.
Tips for preventing common running injuries
- Start slowly and gradually increase your mileage. Don’t strive to do too much too quickly.
- Take rest days as needed.
- Wear good shoes that fit properly and give adequate support. Your Checklist when purchasing a new shoe.
- Do not run on hard surfaces, such as concrete.
- Cross-train. Cross-training with activities such as swimming, biking, or elliptical training can help to strengthen your muscles and joints, which can help to prevent running injuries.
- Warm up and cool down. Warming up before you run and cooling down afterward can help to prepare your body for exercise and prevent injuries.
- Eat a healthy diet. Eating a healthy diet can help to give you the energy you need to run and can also help to prevent injuries.
- Get enough sleep. Getting enough sleep is important for overall health and can also help to prevent injuries.
How to treat running injuries at home?
You can do many things to treat common running injuries at home, including:
- This is the most important thing you can do for any running injury.
- Several times a day, apply ice to the affected area for 20 minutes at a time.
- To assist reduce swelling, apply an elastic bandage or compression sleeve.
- Keep the affected area elevated above your heart.
- Over-the-counter pain medication. This can aid with pain and inflammation relief.
- Physical therapy. In some cases, you may need physical therapy to help you recover from a running injury.
If you’re experiencing pain while running, it’s important to stop and rest. Don’t try to push through the pain, as this could make the injury worse. If the pain doesn’t go away after a few days of rest, see a podiatrist or physical therapist.