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Complete information about Running Injuries and How to Care for Them
Complete information about Running Injuries and How to Care for Them
Blog /
2022-05-18
By Admin

Running can be physically demanding. And, while small aches and pains are to be expected, being sidelined due to a running injury is the last thing any runner wants. Even so, when you have a bothersome hamstring or a sore knee, it might be difficult to figure out what's wrong and what's causing it. Best orthopedic in Abu Dhabi outlines six frequent running injuries that afflict runners the most.

Running-related injuries

Small pains and soreness are prevalent, but the following are the most common running injuries:

  • Plantar fasciitis is a painful condition that affects the feet.

  • Knee pain while running

  • Syndrome of the iliotibial band (ITB).

  • Tendonitis in the Achilles tendon.

  • Shin splints are a painful condition.

  • Fractures are caused by stress.

Acute Sports Injuries

Acute injuries are those that occur suddenly and are often violent. Broken bones, sprains, and lacerations are among them. For acute injuries, proper first aid includes:

  • The bleeding had stopped.

  • Ice is applied to the damaged region.

  • The wounded extremity is immobilized.

  • Be on the lookout for quick swelling or intense discomfort that persists. If you can't use the injured portion or hear or feel a tear, crack, or pop, seek medical attention right once.

Pain from overuse (or persistent)

Overuse injuries occur when a low-grade, aberrant force is regularly applied over an extended period of time. These are the most common injuries experienced by runners.

Overuse injuries can be caused by a variety of factors, including

  • Terrain.

  • Your running shoes' state of repair.

  • Anatomy of each foot (such as flat feet).

  • Strength and flexibility are reduced.

  • Overtraining.

  • Poor running technique.

  • Excessively increasing weekly miles.

  • Changing from treadmill to outdoor running too rapidly.

Injury treatment options for runners

If you're in any kind of pain or discomfort, or if you're having trouble running, see your best doctor in Abu Dhabi to receive a correct diagnosis and rule out other possibilities.

  • Treatment for several common sports injuries typically includes

  • Sessions of physical therapy and specific exercises based on the RICE protocol (rest, ice, compression, elevation)

  • Cutting back on how often and how far you run by taking nonsteroidal anti-inflammatory medicines (NSAIDs) like aspirin or ibuprofen

Other treatments that are more specific include:

  • Strengthening your quadriceps and hip muscles, extending tight quads or calves, and using orthotic shoes can help with the runner's knee.

  • Stretching or massaging your calves can help with Achilles tendinitis.

  • Stretching your IT bands and strengthening your hip muscles on a daily basis can help with IT band syndrome.

  • Strengthening your glutes, stretching and strengthening your hamstrings, and modifying your running form can all help with hamstring issues.

  • Stretching and strengthening your calves can help with plantar fasciitis.

  • Crutches, casts, or surgery are all options for stress fractures.

  • Ankle strengthening exercises for an ankle sprain

Suggestions for avoiding injuries

Anyone can sustain a running injury, but you can reduce your risk by following these guidelines:

  • Warm yourself up. Warm up for 5 to 10 minutes with an easy jog or dynamic mobility stretches like an arm or leg swing before you begin jogging.

  • Gradually increase your running volume. Many runners adhere to the 10% rule, which states that they should not increase their weekly running volume by more than 10% at a time.

  • Treat any lingering injuries. Rest nagging injuries as soon as possible to avoid them becoming more serious. A physical therapist can provide you with a proper diagnosis as well as a personalized treatment plan.

  • Improve your technique. Poor running techniques can increase the amount of time it takes to run.

  • Your muscles and joints will be put under more stress if you run incorrectly. You can enhance your running technique by working with a running coach or even video your technique.

  • Make your hips stronger. To protect your knees and ankles, include stability exercises like glute bridges or single-leg squats in your training routine.

  • Soft surfaces are recommended. Running on grass, rubber tracks, sand, or gravel is less taxing on your joints than running on asphalt or concrete. If you have a persistent injury, consider running on a soft surface until the pain goes away.

  • Think about cross-training. Including low-impact sports like cycling or swimming in your routine will help you increase your aerobic fitness while also providing your joints a rest from the repetitive stress of running.

Medical center in Abu Dhabi

Up to 60% of runners have or will have a serious sports injury that requires them to put their running shoes away for several weeks or months. According to the orthopedic clinic in Abu Dhabi When it comes to preventing or treating ankle pain running or running injuries, you must also consider your training program and volume, flexibility, recovery, strength, and form. Running injuries can be either acute or chronic, but both must be treated by the best orthopedic doctor in Abu Dhabi in a timely manner to ensure proper healing. To connect you can get guidance under the best medical assistance platform Adam & Eve Specialized medical center.