TOP 4 RUNNING INJURIES AND HOW YOU CAN AVOID THEM?

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TOP 4 RUNNING INJURIES AND HOW YOU CAN AVOID THEM?
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• Running injuries are quite common. Most runners
  are usually either nursing an injury or are
  trying to avoid one. If you are a running
  enthusiast and trying to take care of your body
  while you go out for a run, here are some
  injuries that you may experience and ways to
  avoid them
• Runners Knee

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• Common among runners, this happens when your knee
  is out of alignment with the socket. The causes
  of a runners knee may be different for everyone.
  If left untreated, the kneecap can wear out and
  cause major complications.
• How to Avoid Runners Knee?

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• Well, an instant cold ice pack can help you
  alleviate the pain. Compression and proper rest
  are also advised for better recovery. However, if
  you are trying to avoid developing a runners
  knee, heres what you need to do
• Avoid running on hard surfaces.
• Keep your thigh muscles strong.
• Ensure that your shoes have proper support.
• Maintain a healthy body and stay at a healthy
  weight.
• Stretch your hip flexors and quads.
• Use tools to improve recovery. Self-massaging
  with a lacrosse ball and foam rollers can help
  reduce the pain and chances of injury.

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• Shin Splint
• Shin Splints are another common form of injury
  that runners experience. Unlike Runners Knee,
  shin splints are common when you change your
  workout or exercise routine.
• Shin splints cause pain around the front of your
  lower leg, along your shin bone. These usually
  cause due to inflammation of the ligaments,
  tendons, bone tissue and muscles around your shin
  bone. Usually, the pain is felt around the
  muscles that are attached to the bone and often
  felt on the inside edge.
• How to Avoid Shin Splint?
• If you experience shin splints, remember to take
  a rest. Running or continuing your exercise
  routines could cause further damage and lead to
  stress fractures later. With that said, resting
  and using instant cold ice packs or ice
  compression for twenty to thirty minutes. The
  pain should go away in two to three days. To
  avoid experiencing shin splints, heres what you
  can do

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• Avoid sudden increases in the intensity of your
  runs or exercises.
• Remember to stretch your hamstrings and calves
  properly.
• Strengthen your foot, arch of your foot and hip
  muscles.
• Maintain a healthy body weight to avoid stressing
  your body.
• Achilles Tendinopathy
• Achilles tendinopathy is a condition that affects
  the back of your calf. The pain can be felt in
  the big chunk of muscle that connects your calf
  to the heel. These muscles can begin to cause
  pain after experiencing trauma or muscle fatigue.
• With Achilles tendinopathy, you usually dont
  feel pain for the next twenty-four hours.
  Usually, mild Achilles tendinopathy can go away
  on its own. However, in acute cases, it may take
  three to six months to fix.

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• How to Avoid Achilles Tendinopathy?
• Treat your pain with instant cold ice packs and
  rest properly to avoid discomfort. To completely
  avoid it, you should
• Stretch your calves properly.
• Increase the intensity of the workout and running
  gradually.
• Choose good training shoes.
• Muscle Pull
• Muscle pull is quite common. It is a resting pain
  on the muscles that were engaged in running or
  exercise. Usually, muscle pulls are not worrisome
  and do not hamper your routine.
• However, in some cases, they can stay strained
  over time, which may cause grave discomfort.

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• How to Avoid Muscle Pulls?
• Muscles pulls can be avoided by
• Taking proper rest after running and exercising.
• Stretching before and after your run.
• Using the right shoes.
• With that said, exercises and running can often
  cause a little discomfort. However, knowing what
  to do after you begin to experience discomfort
  will help you out immensely.
• Article Resource-https//axizz.com/top-4-running-
  injuries-and-how-you-can-avoid-them/