Running injuries are common
Do you have one or more running injuries? Then you are not alone. Research has shown that 60-70 % of all runners will get a running related injury during their two first years of running. For those affected it is very annoying, since training is interrupted, participation in races and competitions has to be cancelled etc., and some injuries can cause pain that affects daily life also outside the running. Logically enough, most running injuries are located in the lower extremities in the body. Problems with hamstrings, runner’s knee, jumper’s knee, shin splints, achilles, plantar fasciitis are some of the most common, but many more exist.
Our bodies are different – so what can we do?
Our bodies and patterns of running are different, so there is not one single answer telling you exactly how to prevent and how to recover from an injury. However, physiological research and practical experience have demonstrated that a number of preventive and recovery exercises has good effect on different injuries, and there is actually a lot you can do both on the preventive side and on the recovery side, if you already have an injury. Just remember that for most injuries you should be patient and do what is necessary, before you get back to normal training. Click on the pictures below to read more about typical running injuries for the different parts of the body. Then you will also be guided to descriptions of relevant strengthening exercises to prevent such injuries. Here you will also find instructive videos that will demonstrate how to do some of these exercises.
Symptoms, prevention, treatment and recovery of running injuries
LISTEN TO THE SIGNALS FROM YOUR BODY!
All running injuries are related to our specific physical construction, which gives us our unique pattern of movement, and the load we are subject to during movement. Our focus is on the lower limbs, since they are the ones taking most of the load, and consequently most frequently subject to running injuries.
Then you will also be guided to descriptions of relevant strengthening exercises to prevent such injuries. Here you will also find instructive videos that will demonstrate how to do some of these exercises.
See the links below from TeachMeAnatomy.info to understand the basic movements of walking and running, and to get some insight into which muscles, tendons and joints that are basically involved in the movements.
- Pattern of movement: http://teachmeanatomy.info/lower-limb/misc/walking-and-gaits/
- 3D model (at teachmeanatomy.info): Lower limbs
See some preventive exercises and videos here:
Author: Hege Erichsen