Running is a fantastic method to keep in shape and be healthy. Runners frequently suffer from overuse injuries, which can sideline you for weeks or even months. However, that does not imply you have to stop running completely. Even when you’re dealing with an injury, you may still run safely and productively with a little care and attention.
Common running injuries
Some of the most common running injuries include:
- Runner’s knee: This is an inflammation of the patellar tendon, which connects the kneecap to the shinbone.
- Shin splints: This is a pain along the inner edge of the shinbone caused by inflammation of the muscles and tendons.
- Iliotibial band syndrome (ITBS): This is an inflammation of the iliotibial band, a thick band of tissue that runs along the outside of the thigh.
- Plantar fasciitis: This is an inflammation of the plantar fascia, a thick band of tissue that supports the arch of the foot.
- Stress fractures: These are tiny cracks in the bones that can be caused by overuse.
How to run with common injuries
If you’re dealing with a running injury, the most important thing is to listen to your body and don’t push yourself too hard. If you’re feeling pain, stop running and rest. Here are some other tips for running with common injuries:
- Modify your workouts: If you’re in pain, you may need to reduce the distance and intensity of your runs. You may also want to try running on softer surfaces, such as dirt or grass.
- Cross-train: Cross-training activities, such as swimming or cycling, can help you stay fit while giving your injured joints a break.
- Strengthen your muscles: Strong muscles can help to support your joints and reduce your risk of injury. Focus on strengthening exercises for the hips, quads, hamstrings, and glutes.
- Wear proper footwear: Make sure you’re wearing running shoes that fit well and provide adequate support. You may also want to consider using orthotic inserts.
Returning to running
Once you’ve recovered from your injury, it’s important to return to running gradually. Start with short, easy runs and gradually increase the distance and intensity as you feel stronger. It’s also important to continue with strengthening exercises to help prevent future injuries.
If you’re unsure about how to return to running safely, talk to your doctor or a physical therapist.
Read these beautiful lines on injury and how you can stay motivated during that phase
When running hurts and you can’t go on
Don’t lose your faith or your passion
Remember the joy of every mile
And the strength of your running style
You are not alone in this journey
Many runners have faced injury
They have overcome the pain and fear
And returned to the road with cheer
So don’t give up on your dreams
You have more power than it seems
Rest, heal, and take good care
Soon you’ll be running with flair\
Running with an injury can be challenging, but it’s possible with the right care and attention. By following the tips above, you can minimize your risk of re-injury and safely return to running.