Avoiding Those Common Running Injuries

Running is a great way to get in shape. But it can also lead to injuries. Knowing about common injuries and how to prevent them can keep you on track toward achieving your fitness goals.

Running right

Try the following strategies to prevent injuries:

• Identify your running goals. You may choose to begin running to improve your physique, lose weight, increase cardiovascular fitness, or socialize with friends. Whatever the reason, it's a good idea to identify this goal when creating your exercise program.

• Have a physical evaluation. Certain health problems may hamper your running performance and increase your risk of injury. Specifically, osteoporosis, arthritis, and other degenerative joint diseases can increase injury risk and should be addressed before you start to run.

• Warm up before your run and stretch after you run. Doing so can prevent some of the most common injuries. Begin each run at the pace of a brisk walk or gentle jog, and cool down at the same pace at the end of your run.

• Wear the correct shoes. Buying shoes at an athletic store, where a salesclerk can help you choose a shoe that fits your foot type, can help prevent injuries.

Common injuries

The following injuries are common among runners:

• Achilles' tendinitis. This injury is characterized by dull or sharp pain along the back of the tendon, calf tightness, and early morning stiffness. Stretching can help prevent this injury. To treat it, rest until the pain is gone.

• Plantar fasciitis. This injury is an inflammation of the plantar fascia—a thick, fibrous band of tissue in the bottom of the foot. Proper stretching can help prevent such an injury. Anti-inflammatory medication and ice compresses help relieve pain.

• Shinsplints. This syndrome is caused by overuse or poor conditioning and worsened by running on hard surfaces. This injury causes pain on the inside of the shinbone. Shinsplints is treated by complete rest until the pain is gone, followed by changes in the distance and speed of running. Pain relief is aided by stretching, ice, and anti-inflammatory medication. Sometimes shinsplints cannot be relieved by these procedures. In this case, a surgical procedure called a fasciotomy may provide relief.