How to prevent and deal with common running injuries? It is enough to read this article!

Today, running has become a trendy sport. Running not only tests the physical fitness of the runner, but also hone the will of the runner. Many runners often suffer from muscle pain, ligament strain and knee pain and other injuries due to running, which not only consumes the enthusiasm of runners but also causes more serious problems if not paid attention to for a while damage.

Therefore, every runner who is running or preparing to participate in running sports needs to have an understanding of how to prevent and deal with common running injuries, which can effectively prevent injuries during running and can be dealt with on time when an emergency occurs. Today I will share with you the prevention and treatment of 9 common running injuries, let you master running injuries in one article! Hurry up and collect!

1.Muscle pain:

Muscles continue to exert strength, easily causing muscle damage. The inflammation that occurs when the body repairs the injury is called muscle pain, and this injury is likely to occur in the muscle stretching force. The symptoms are as follows: On the second day after exercise, pain accompanied by inflammation. Inflammation peaks after 24 to 48 hours and lasts for several days.

Prevention and treatment: shorten the interval between exercises, and stretch before and after exercise. After continuous training to accelerate muscle metabolism, recovery will also become faster.

2.Muscle spasms:

Muscle cramps are more common in calves when running, and are generally called "cramps", also known as "calf cramps". The cause of this is a lot of sweating, insufficient water intake, fatigue, and lack of sleep. 

The symptoms are as follows: under normal circumstances, the brain commands muscle contraction. But for some reason, an abnormality occurred, and the brain continuously issued instructions for muscle contraction, resulting in spasms. The muscles continue to be stiff for a few minutes, accompanied by pain.

Prevention and treatment: If the spasm is caused by a lot of sweating, you can drink more sports drinks. If the spasm is caused by fatigue, you can perform stretching and cooling massage.

3.Medial tibia stress syndrome:

Marathons and track and field athletes are very susceptible to suffering from medial tibial stress syndrome. The pain is common on the medial tibia and the symptoms are dull pain. 

The pain disappeared during exercise, the pain reappeared after exercise, and the symptoms were irregular. If the symptoms continue to develop, it translates into persistent pain.

Prevention and treatment: When symptoms are mild, fully stretch and apply ice after exercise. If symptoms continue to develop, it is necessary to recuperate for a long time. Don't take it lightly after the symptoms are alleviated, it is easy to relapse.

4. Common injuries at joints and ligaments:

 A sprain refers to damage caused by externally applied forces greater than the degree of joint mobility. Sprains are just everyday words, and medically distinguish them according to the injury part. 

Most of our common sprains are ligament injuries. The symptoms are swelling, pain and fever, and in severe cases accompanied by bleeding in the joint cavity.

Prevention and treatment: To prevent sprains, warming up before exercise is critical. After a sprain, PRICE therapy is performed to prevent the symptoms from worsening. Seek medical attention as soon as possible when the swelling is severe.

Tips: therapy refers to protection, rest, ice, compression, and elevation of the affected area.

5. Anterior cruciate ligament injury:

The anterior cruciate ligament connects the femur and tibia and has the effect of stabilizing the knee joint. The main cause of anterior cruciate ligament injury is due to a sudden change of direction, external force, etc. 

The symptoms are: blood in the joints and difficulty walking. Sometimes accompanied by meniscus and medial collateral ligament injury of the knee.

Prevention and treatment: Don't judge for yourself, ask a professional doctor for treatment. Severe cruciate ligament injuries are difficult to heal naturally, so if you want to return to training, you must operate. It takes 6-12 months to recover.

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6. Running knee:

The medical term is iliotibial bundle friction syndrome. The lateral iliac tibia bundle is painful. Because track and field runners often suffer from this disease, they are usually called running knees. 

The symptoms are: pain after running, and disappear after rest. If the symptoms continue to develop, the pain increases and cannot be controlled.

Prevention and treatment: To prevent running knees, warm up well. After the symptoms appear, rest and ice to control inflammation.

7. Meniscus injury:

The fibrous cartilage of the knee is crescent-shaped. Meniscus injury occurs when the knee is twisted. The symptoms are as follows: there are no special symptoms when the injury is mild. 

If the symptoms continue to develop, there will be a noise in the knee, or the meniscus fragments slide into the joint, causing the joint to flex and fail to move, forming an "interlock."

Prevention and treatment: If meniscus injury affects normal life, it will not heal naturally and requires surgical treatment.

8. Common injuries at bones and cartilage:

The same part of the bone is repeatedly subjected to external forces, and slight damage eventually leads to fatigue fracture of the entire bone. 

It is more common in the tibia and fibula of the lower leg, the calcaneus, scaphoid, and metatarsal of the foot. The symptoms are as follows: there will be no subcutaneous bleeding or large swelling like a fracture, but there is pain when exercising or pressing.

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Prevention and management: Long-term treatment is more necessary than general fractures. Depending on the symptoms, sometimes surgery is required.

                       

9. Herniated disc:

Lumbar disc injury, prolapse of nucleus pulposus, and compression of nerve tissue. The symptoms are as follows: severe initial low back pain. Later, unilateral lower limb pain and numbness. The compressed nerve tissue is different, and the painful area is also different.

Prevention and treatment: If there is no symptom of paralysis, conservative treatment is generally adopted. The nucleus pulposus will shrink and disappear naturally. Surgery may be required if symptoms of exercise paralysis occur.