4 Common Injuries Caused Due To Exercising – Reasons and Treatment
It happens so often that you get injured while exercising. These injuries occur suddenly and cause you a lot of pain. They may be because of overusing your muscles, or when your body doesn’t warms up properly. This is the reason why sports instructors always emphasize the importance of warm ups and cool downs.
Described below are the causes and treatment of the 4 common running-related injuries:
1. Achilles Tendonitis
If the tendon that joins your calf muscles to the heel is swollen or inflamed, you are likely suffering from Achilles tendonitis. This injury occurs when you do not wear good shoes for training. It may also occur as a result of intensifying your training such as starting preparation for a marathon. Some argue that it can also be caused by excessive pronation while running.
The Achilles tendon is strong, but has poor blood supply / vascularity 2-6 cm above the insertion point which is why you must take good care of it. Rest your foot till the injury heals and you can move about easily without any pain. Place ice on it and support your heel with a foam wedge pad. For treatment at home, take a light painkiller but if the pain persists, consult a doctor who specializes in sports injury.
2. Shin Splints Syndrome
This injury is characterized by pain and discomfort in the lower leg after repetitive use. It is a painful condition and may have been caused due to increased activities, change in the running surface or increase in speed. With continued use, it may culminate in a cortical stress fracture of your tibia. Treat it with calf massages and reduce movement as much as possible (Think RICE – Rest / Ice / Compression / Elevation).
Rest is the best cure for this. If you feel the need to exercise with the injury, consider myofascial release therapy and others. Ensure that the soles of your shoes are not broken and cushion your feet well.
3. Plantar Fasciitis
This injury occurs when you over-exercise, due to stress on the feet, when the calf muscles are tight or due to low and high arches. Wear good fitting shoes that cushion your feet while exercising. The symptoms of this injury are pain in the heel while walking barefoot. Doctor’s test for this condition by using one hand to dorsiflex your toes, then palpate on the plantar aspect of your foot with their other hand.
Stop the exercises causing stress on the heel till the pain is completely cured, Rest your feet and place ice packs on the injured area. Massage your calves and if the pain continues, consult a doctor. Other options include wearing arch-supporting shoes.
4. Runner’s Knee
Also known as patellofemoral pain syndrome, this injury occurs due to misalignment, training overload, and trauma. It also occurs when your hamstrings are too tight due to not stretching properly before and after the training. Leg length discrepancies are another possible etiology. To treat this, rest your knees and stop all exercises till the pain is cred. Apply ice to the knee and seek the help of a physiotherapist. After the initial injury subsides, prevention may include exercises to strengthen your core muscles, hip abductors, and quadraceps.
Most of these injuries are cured if you rest your feet and knees when in pain. If the pain persists, be sure to consult a doctor or a sports professional.
Brenda Lyttle is a health expert who began writing for publications in her community in 2005 and now commands an authority in writing on healthy living, fitness, anti-aging, HGH supplements, and costume wigs related topics.