While it is common to sometimes feel aches and pains after a run, getting frequent injuries should not be taken lightly. These injuries often happen either because of wrong technique or because you push yourself too hard & often too soon. It is necessary to listen to your body and understand when you need to stop.  Here are five most-common injuries that runners can get and also ways you can avoid them.

Runner’s Knee

Runner’s knee is one of the most common injuries which happens when the kneecap gets out of alignment. It might flare up if the runner pursues activities such as squatting or moving up and down the stairs. It is important to consider your mileage. A runner facing this injury should probably opt for an off day. If not, it is best to run uphill rather than downhill, as downhill running puts more pressure on the knees.

You can shorten your stride length and land with the knee slightly bent.

Stress Fracture

Stress fracture typically affects runners in the shin and feet. The cause is a small hairline fracture in the bone. These are one of the more serious injuries. Beginners are more prone to this, especially, if they are pushing their bodies too much, too quickly. Between men and women, the latter is more at risk due to nutrition deficiencies. A runner should take a proper diet and give his bones some downtime.

Achilles Tendinopathy

As is clear from the name, Achilles tendinitis causes pain in the tendon area. Runners who dramatically increase their speed are at risk. Those who add too much distance too quickly are equally prone to it. Make sure that you are not putting too much stress on the area of injury. Avoid calf stretching and wearing heels. You can also use ice packs to relieve pain.

Muscle Pull

Also known as muscle strain, this is a small tear in your muscles caused by overstretching. Not warming up properly, or pushing yourself too much can be other reasons. To treat this injury, a runner can use ice packs.

Ensure that your body is completely warmed up before you take on a high-intensity workout.

IT Band Syndrome

IT Band is a ligament that runs along the outside of the thigh from the hip to knee. When the ligament thickens and rubs the knee bone, it causes inflammation. If this happens, it is important to take two to three days of rest afterwards. In the long run, strengthen the hip abductors to avoid this injury.

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