An injury when you've been running for a while can be devastating. Assuming you catch it in time, you can still be looking at a week or two of bench time while you wait for it to heal. You do not want to jump out out there immediately after you’ve hurt yourself, you're going to make it WAY worse and might have to give up running for an extended amount of time. It's easier to just wait it out right now as opposed to rushing back out there, and exasperating it. Here is a list of common running injuries, how to fix them, and exercises to rehab to if you have them.
IT band syndrome (ITBS) The IT band is short for the iliotibial band which runs from the top of your femur down to the outside of your knee.
Runner’s knee - this is actually called patellofemoral pain syndrome. It is caused by irritating the cartilage that is on your knee namely, around the patella. Is commonly injured by overuse and less than ideal foot strikes.
Achilles Tendonitis This one is located at you guessed it, the Achilles tendon. It happens usually from not stretching tight calf muscles out prior to or after exertion. Itis always has a way of making everything sound more serious than what it could possibly be. All it really means is that the area is inflamed so in this case, the tendon is inflamed hence tendon-ITIS. Another causes pain here it is increasing your mileage too soon and/or too quickly. If your calves are tight then it's just going to add on tension to the tendon and inflame it even more.
Plantar fasciitis this like runners knee, in the sense that it is a very common running injury. This is an inflammation of the ligaments and tendons that make up your foot. The can become inflamed when your foot strikes the ground repeatedly as you run. People with high or low arches are particularly vulnerable for this injury to happen as the bone structure of the foot isn't ideal. The high arch can lead to excessive strain on the muscles, whereas a low arch does not provide enough support for your foot.
Source The best image I could find was it Spanish, it just says the plantar fascia is a thick band that covers the bottom of the foot .This is not an injury you want to run through. Trust me on this, you will end up regretting it. Runners around the world lament about how horrible it is when they continue to run on this type of injury. It can lead to tears of the ligaments and tendons, swelling from the inflammation and it can make it very painful, if not impossible to walk. Worse case scenario is that it can require surgery and being benched to fix it. Once again RICE is key for healing. When it starts to flare up, one of the suggestions I have seen is to roll your foot over a bottle of frozen water to help reduce the tension and the inflammation in the area. I certainly hope some of these exercises help sore and injured runners out there. Have a lovely day!
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