No matter how many precautions you take, no runner is completely immune to injury. There are five painful injury types that frequently afflict runners, and failure to properly address them could cause serious damage later on. They are all listed below, along with recommended treatment approaches.
- Achilles Tendinitis
This inflammation of the Achilles tendon manifests itself as sharp pain behind your lower leg, above the heel, where the tendon attaches your calf muscles to your heel bone. It can be caused by overly tight calves and wearing shoes unsuitable for running. It can be treated by resting, applying ice, and gently stretching the Achilles tendon. For long-term benefit, do exercises that stretch your lower legs, such as calf raises and box jumps. If necessary, improve your shoe choices as well.
- Plantar Fasciitis
Plantar fasciitis is an inflammation of the bottom of your foot. It causes a tight, painful sensation at the base of your heel and can make running impossible if left untreated. The pain may go away temporarily after running only to return soon afterward. Common causes include overtraining and improper footwear that causes your foot muscles to tighten and weaken. Short-term symptom relief can be gained by wearing orthotics and stability shoes, avoiding bare feet, and stretching the calves, but for a long-term fix, stretch regularly and strengthen the muscles in and around your feet.
- IT Band Syndrome
This painful condition is caused by inflammation of your IT band, which connects your knee to your hip. Running downhill or always running on the same side of the road can cause you to develop IT Band Syndrome, which will eventually become so crippling that it will prevent you from running. Massaging your hamstrings and quadriceps can loosen up tight muscles while ice and anti-inflammatory medication can reduce inflammation. Once the pain is alleviated, work on strengthening the affected areas and avoid strenuous downhill running. If you typically run on the same side of the road, switch direction from time to time.
- Runner’s Knee
Patellofemoral knee syndrome, also known as runner’s knee, manifests itself as a steady ache beneath your kneecap when you run. As your exercise intensity increases, so does the pain. It is caused by anything from improperly fitted shoes to weak hips and quads that make it difficult for the tissues surrounding your knee to recover in between running sessions. Treat any inflammation with ice and medication, get proper footwear, and alternate the surfaces you run on. Shortening your stride and hitting the ground directly beneath your gravitational centre will also help.
- Shin Splints
‘Shin splints’ is a term that covers multiple ailments that cause pain in your shin area. At best, it leaves the muscles in your shin area sore and inflamed, and at worst a stress fracture can develop along your tibia. It is usually caused by a sudden increase in training intensity and volume that you have not been properly prepared for. When that spike in activity is combined with bad footwear and running on hard surfaces, shin splints results. Treatment usually consists of ice, anti-inflammatories, and rest, followed by a more gradual increase in training volume.
About Enertor Injury Prevention Insoles
Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.
Enertor insoles are available in all Superdrug stores in the UK, or online HERE for the rest of the world.
Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site