Running is one of the most common sports in our life, which can help people to strengthen their body and exercise, but in the process of running, various parts of the body need to bear the pressure, prone to sports injuries. So what are the common sports injuries of running?
Knee injury
The most common injury in running is knee injury, mainly due to excessive friction between the iliotibial bundle and the lateral epicondyle of the femur during running, resulting in inflammation of the ligaments or bursa and obstruction of the sliding of the iliotibial bundle or poor patellofemoral trajectory during knee extension and flexion, resulting in strain, trauma and misalignment, which can lead to long-term running knee. Improper posture, excessive running, lack of warm-up, and poor field elasticity are all likely to cause knee injuries.
Countermeasures: warm up the muscles around the knee before running, relax the muscles after running, and strengthen the core muscles exercise.
Ankle damage
The most common cause of ankle sprain is falling or slipping during running, and ankle sprain may also occur due to incorrect running posture, unsuitable running shoes and poor elasticity of the running field.
Countermeasure: Stop exercising, and deal with mild ones by yourself, but seek medical treatment for serious ones. Before running, choose the right running shoes and the right running ground, warm up carefully, and control the intensity of the exercise when running.
Posterior thigh injury
Posterior thigh injury can also be said to be a slapping rope muscle injury, because the quadriceps muscle is stronger than the slapping rope muscle, the running process will easily lead to posterior thigh injury.
Countermeasures: you can run at a slow, easy pace, and usually strengthen the slapping rope muscle strength through single-leg slapping rope muscle curls (lift the resistance with both feet, then slowly put down with one foot) and single-leg hard pulls.
Calf soreness
Overuse of the tibia, muscles and connecting tissues between the shins can lead to sore calves, which is also known as tibial stress syndrome and is usually caused by wearing unsuitable running shoes and incorrect running posture.
Countermeasures: Rest and ice packs can help alleviate the injury. To use suitable running shoes and standardized posture, you can gradually increase the distance of running after certain running intensity is adapted to enhance the strength of muscles.
Muscle strain
During the running process, the leg muscles may be strained due to insufficient preparation activities, excessive exercise intensity, or excessive amplitude of running action.
Countermeasure: To stop running immediately. Warm up fully before running, standardize the movement during running, control the intensity of movement, and usually do more exercise of leg muscle strength.
Muscle spasm
Muscle spasm is also easy to occur during running, referring to the phenomenon of sudden, involuntary muscle contraction, usually due to insufficient warm-up, sweating, excessive exercise and other reasons.
Countermeasures: When muscle spasms occur, stop running and use the same treatment methods to relieve muscle spasms when they occur. You should warm up well before running, and do not run with more intensity than you can bear.
Bone fracture
Stress fractures can easily occur during running, i.e. after the muscles are fatigued from overuse, they cannot absorb the shock from repeated collisions in time, and the stress is transferred to the bones, which can cause small bone fractures or fractures.
Countermeasures: The best thing to do after a stress fracture occurs is to rest. Usually increase bone density through apparatus exercises, and make sure that you have obtained enough calcium and nutrition.
