Running is the sport in vogue. The reasons that lead so many people to practice it are: improvement of health and physical conditions, ease of practice in any place, desire to improve and also the sociability of this sport.
Running is an excellent way to keep fit. It can help to significantly improve health. Specialists say that scientific evidence shows that running improves the immune system, reduces blood coagulability, lowers cholesterol levels and improves cardio-respiratory capacity. In fact, many doctors recommend running to people with early-stage diabetes, hypertension or at risk of heart attack. In addition to significantly reducing the risk of heart attack, it is one of the best sports for weight loss.
When running, the body releases and consumes excess energy and hormones. Hormones secreted by the brain during running fight depression. Therefore, running is very beneficial for both body and mind because it provides more energy and a better predisposition for life’s challenges, as well as a powerful improvement in self-esteem.
Common running injuries
Injuries can also occur frequently in running when it is started without the proper knowledge and precautions.
The following are the main injuries suffered by runners, as well as the appropriate treatment in each case.
- Patellar tendinitis: It is an inflammation and degeneration of the anterior tendon of the knee that joins the patella to the leg and manifests itself with pain below the kneecap, mainly when flexing the knee. It is produced by a tendon overload due to repeated movements. To prevent this, stretch the quadriceps and leg muscles and shorten the stride. An infrarotulian tape or band may help. An advanced patellar tendon injury may require surgery.
- Achilles tendonitis: Occurs when the posterior leg muscles (calf and soleus) have poor elasticity or from habitual running on hard surfaces. This causes pain at the lower end of the calf, above the heel. To prevent it, it is important to stretch well and avoid running on hard surfaces. Ice can relieve inflammation. Advanced injuries may require surgical treatment.
- Fibrillar rupture in the hamstrings: Strain or violent pulls in the hamstrings, which are located in the back of the thigh, can tear their muscle fibers. To prevent this injury it is important to stretch and strengthen these muscles through specific exercises.
- Plantar fasciitis: This injury usually causes discomfort around the heel and occurs, above all, in people who are overweight, who work standing or who use inadequate footwear when going out for a run. To prevent this injury it is important to use specific running shoes and to reduce overweight. If the injury worsens, degeneration and calcifications occur in the plantar fascia that may require surgery.
- Tibial periostitis: Inflammation of the periosteum of the tibia, which is a very resistant and thick membrane that surrounds it. This injury causes pain in the inner part of the leg and can appear when changing to a more intense training. To prevent it, training should be done gradually, avoiding hard surfaces. Periostitis also improves with ice and local anti-inflammatory drugs.
- Ilio-tibial band syndrome or runner’s knee: This is one of the most frequent injuries in runners. Inflammation of this tendon structure that connects the hip to the knee causes discomfort on the outside of the knee. To prevent it, slopes should be avoided and the stride should be shortened. The use of insoles to correct malposition of the foot during walking should also be considered.
- Stress fracture of the metatarsals: This is the fracture of one or more metatarsals, generally the central ones, as a consequence of the continuous impact during running. It causes intense pain in the front part of the foot that forces the patient to stop walking. It is an injury of long evolution that forces the patient to perform an absolute rest until its healing.
- Chondromalacia patellae: Softening of the cartilage covering the patella. It usually occurs due to instability or malposition of the patella in its articulation with the femur. To prevent this injury, it is necessary to train gradually and to correct possible deviations of the legs or the patella.
How to prevent running injuries
Having seen the most common running injuries and their treatment, it is time to ask what runners can do to improve their physical condition and thus prevent these injuries. In general, to prevent this type of injury, it is important to train gradually, as well as to stretch and strengthen the muscles. It is also important to wear appropriate footwear.
Traumatology specialists offer a series of basic principles or advice to be taken into account:
- Perform a good warm-up. It is important to start training with a muscular warm-up to avoid muscle and ligament injuries. Warming up for five to ten minutes also helps eliminate uric acid and prevents muscle pain.
- Stretching to improve and maintain flexibility. Stretching is essential to maintain flexibility which will help prevent ligament and tendon injuries and improve athletic performance. Stretching takes time and should involve all joints and limbs. Each stretch should be held for 30 seconds.
- Avoid excessive running on hard ground such as asphalt. Soft ground such as dirt or grass cushions and protects the joints.
- Principle of progression. Do not demand from the beginning distances and rhythms that you cannot bear. The level of training should be progressed little by little.
- Vary your training. Combine cardiovascular activities with running to avoid continuous impact and the appearance of injuries.
- Start by walking briskly and alternate fast walking with jogging, known as jogging.
- Drink enough water: before, during and after exercise.
- If the runner is over 40, overweight, chronically ill or has not exercised for a long period, he/she should undergo a cardiovascular check-up before starting to run. Screening protocols make it possible to identify people at cardiovascular risk during physical activity.
- Perform a footprint study to analyze the biomechanics of the feet and correct it if necessary by means of corrective supports or insoles.
- Use the correct type of sports shoes. Shoes must be adapted to each type of foot and running style.