The most common injuries can, in most cases be completely averted if they are detected early. Runners in training can look carefully for signs of such injuries to ensure a comfortable continued training regimen. Preventative measures, however, are almost all identical in any situation. It is more important to focus on early detection. Stretching and frequent warm ups and cool downs can make the most headway in the direction of injury prevention. In addition, it is a good idea to have proper shoes for the proper foot type and to run on soft and level terrain. Taking these simple preventive measures will not only prevent injuries, they will allow a successful athlete to train at his best.
Knee injury – Patellofemoral Pain Syndrome
• Symptoms: A slight pain behind the kneecap, which becomes more painful when running up hill or on stairs is the most common symptom.
• Some causes are abnormal movement of the kneecap across the knee joint, mostly caused by the foot striking the ground and rolling hard onto the inside border of the foot.
• An effective treatment is to wear an elastic knee brace while doing strengthening exercises of the quadriceps muscle. This will allow the knee to move slightly but not excessively.
• Prevention: Wear good shoes with extra support on the inside borders this will prevent from further occurrences.
Knee Injury – Iliotibial Band Syndrome (ITBS):
• Common symptoms include pain and tenderness on the outer kneecap with a sore area just above the joint.
• The iliotibial band, a thick muscle connecting the hip joint to the outer thigh and connected to the fibula, lies across the femur at the point it forms the knee joint. Flexing this muscle and extending the knee causes it to rub against the knee, which will eventually cause irritation.
• Consistent stretching improves the condition of the band.
• Runners who stick to unlevel terrain tend to find this injury creeping up on them. The best preventative measure is to stick to controlled running tracks and even spaces.
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Running Injuries