As a beginner runner, you will realize that, initially, discomfort and soreness are a part and parcel of the regime. However, there are more serious injuries that can occur due to various reasons such as being unaware of the right technique. In order to avoid them, you need to be familiar with the reason and work accordingly. We have come up with a list of common walking and running injuries that can occur, and that you can also easily avoid.
Lower back strain can occur because of inappropriate technique. There can be a disruption in the running form due to over-striding which can cause strain in your lower back. This can also be due to tight hamstrings and weak core muscles. It is proper to get some rest if your back hurts. After you have recovered, include stretching sessions to relieve the tension in your lower back and to improve flexibility. You can also include a few exercises in your workout plan directed to stabilize the spine.
Patellofemoral pain syndrome or runner’s knee is an injury that occurs when the kneecap is out of alignment. It is a common overuse injury, wherein the cartilage on your kneecap can wear down with time. It can flare up if you are using stairs, or while squatting, or if you are sitting with your knee bent for a long time. It is best to take adequate rest until the pain ceases. Avoid running downhill or leaning too forward, during a workout. Include exercises to strengthen your quads.
Medial tibial stress syndrome or shin splints is a common injury amongst beginner runners and those who have resumed running after a significant time period. They are basically small muscle tears around the shins. Overpronation or cambered terrain can be another reason. To avoid this injury, progress slowly and opt for softer surfaces. Make sure that your running shoes fit you perfectly. And keep your choice professional with alternatives like Asics Gel-Nimbus and Asics Gel-Kayano. They will keep your feet quite comfortable and safeguarded.
Another injury that is caused by wearing the wrong pair of shoes is Achilles tendonitis; training extensively can be another reason. Achilles tendon connects two calf muscles to the back of your heel. During this injury, the Achilles tendon tightens and causes pain. It is best to take proper rest and to avoid wearing footwear that will irritate the Achilles.
After an injury, it is crucial to take proper rest and pair it with a healthy diet for a speedy recovery. It is best to consult a doctor if the injury is serious.