The number of people who engage in sports or amateur running is growing from year to year; 36 million people in the world participate in marathons alone every year. At least 40% of runners suffer at least one injury per year.

Runners’ injuries

Causes and symptoms

  1. Spinal compression (compression of the spinal cord in the spinal canal);

    Reason: when running, compression of the vertebrae and discs may occur with a decrease in their height, which can lead to compression of the nerve roots;

    Symptoms: back pain at any level, weakness in the lower extremities, impaired or loss of sensation in the legs (less often in the arms), impaired tone of the anal sphincter with fecal incontinence, frequent urination or urinary retention;

    Reasons: excessive load, insufficient physical training, running on hard surfaces;

    Progression of events: with continued excessive loads and lack of treatment, a temporary decrease in the height of the intervertebral discs can become chronic/irreversible;

  2. Piriformis syndrome (piriformis syndrome)

    Mechanism of injury: spasm and thickening of the piriformis muscle, compression of the sciatic nerve in the obturator foramen;

    Symptoms: pain spreading to the entire back surface of the leg, paresthesia (pins and needles sensation) in the projection of the sciatic nerve;

    Causes: damage to intervertebral discs in the lumbosacral region; overstretching and injury of the piriformis muscle;

  3. Groin strain

    Cause: Excessive stretching of the inner thigh

    Symptoms: similar to those of an inguinal hernia

  4. Hamstring strain

    Reason: insufficient warm-up before running training or lack thereof

    Symptoms: sudden sharp pain in the back or hamstrings

  5. Calf muscle strain, Achilles tendon rupture;

    Mechanism of injury: the gastrocnemius muscle is partially or completely torn from the Achilles tendon;

    Symptoms: sharp pain in the leg, characteristic tearing sound, subcutaneous thickening on the back of the leg;

    Causes: chronic injury and scar degeneration of the Achilles tendon due to chronic overuse;

  6. Achilles tendinitis

    Reason: chronic overload

    Symptoms: Pain at the back of the ankle

  7. Plantar fasciitis

    Cause: inflammatory process of the ligaments of the sole

    Symptoms: heel pain

  8. “Shin Splints” or pain in the muscles of the anterior region of the leg

    Reason: lack of necessary training

    Symptoms: pain along the shin

  9. Patellofemoral pain syndrome or “runner’s knee”

    Cause: the exact cause is unknown, presumably chronic microtrauma, overtraining;

    Symptoms: pain around and under the kneecap

  10. Iliotibial tract syndrome (an inflammatory disease in which pain occurs on the outside of the knee joint)

    Reason: friction, sudden increase in loads during training

    Symptoms: pain in the front of the thigh or knee

10 Ways to Avoid Running Injuries

  1. Before stretching, warm up with a short walk;
  2. Stretch before and after running, paying special attention to your hamstrings.
  3. Always end your run with a short walk
  4. Don’t run every day
  5. Run on a flat, springy surface
  6. Take shorter steps
  7. Stretch on rest days
  8. Run in the right shoes
  9. Try to get enough nutrients, including from supplements
  10. Stay hydrated by drinking enough water

When to call a doctor

  • If you feel severe pain, swelling or numbness in the injured area
  • If it is impossible to step on your foot
  • For joint pain or lability

How to treat minor injuries at home

  • First of all, you need to apply ice, provide rest, apply a compression bandage and position the injured leg at a level above the heart – this will reduce pain, reduce inflammation and speed up recovery from injury.
  • It is necessary to begin treatment of the injury immediately
  • Continue caring for the damaged area for at least 48 hours
  • Rest: Reduce daily activity, use a cane or crutches if necessary
  • Cooling: Apply ice for 20 minutes at least four times a day
  • Compression: Use compression bandages to reduce swelling
  • Position: Elevate your leg above your heart to reduce swelling

Exercises while recovering from injury

Once the worst is over and there is no longer a need to cool the injured area and elevate your leg above heart level, you can begin doing exercises during the recovery phase.

Use a fitball for stretching and crunching

Do exercises with an expander on the muscles of the back, arms, shoulders and hips

Walk on a treadmill uphill

Exercise on the elliptical trainer

At the Prima Medica medical center you can inexpensively get a consultation with a doctor on exercise therapy.

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