The most common injuries of running

Run It is an excellent way to stay in shape. It can help to greatly improve physical and mental health, but if it is not practiced with caution it can lead to one of the 7 most common injuries of running. Before going out for a run, take note of these 10 important tips to avoid them.

Experts say that there are studies that show that the running improves the immune system, decreases blood coagulability, raises cholesterol levels and improves cardio-respiratory capacity.

In fact, many doctors recommend the running to people with diabetes in early stages, hypertensive or at risk of having a heart attack. In addition to significantly reducing the risk of heart attack, is one of the best sports to lose weight.


When running, the body releases and consumes an excess of energy and hormones. The hormones secreted by the brain during the race fight depression. Therefore, running is very beneficial for both the body and the mind because it provides more energy and better predisposition for the challenges of life, as well as a powerful improvement in self-esteem.

The 7 most common injuries of running

Running can have harmful consequences for health, because sports injuries can occur frequently when you start running without proper knowledge and precautions.

1. Patellar tendinitis. It is an inflammation and degeneration of the anterior tendon of the knee that joins the patella to the leg and manifests itself with pain below the patella, mainly when the knee is flexed. It is produced by a tendon overload due to repeated movements. To prevent it you have to stretch the muscles of the quadriceps and the leg, in addition to shortening the stride. An infrarotulian tape or band can help. An advanced patellar tendon injury may require surgery.


2. Achilles tendinitis. It occurs when the back muscles of the leg (twins and soleus) have little elasticity or when running on hard surfaces on a regular basis. This causes pains in the lower end of the calf, above the heel. To prevent it, it is important to stretch well and avoid running on hard surfaces. Ice can relieve inflammation. Advanced-grade injuries may require surgical treatment.

3. Plantar fasciitis. This injury usually causes discomfort around the heel and occurs, above all, in overweight people, who work standing up or who use inappropriate shoes at the time of going for a run. To prevent this injury it is important to use specific running shoes and reduce overweight. If the lesion worsens there is degeneration and calcifications in the plantar fascia that may require surgery.


4. Tibial periostitis. Inflammation of the periosteum of the tibia, which is a very resistant and thick membrane that surrounds it. This injury causes pain in the inner part of the leg and may appear when changing to a more intense workout. To prevent it must be trained gradually, avoiding hard surfaces. Periostitis also improves with ice and local anti-inflammatories.

5. ilio-tibial band syndrome or runner's knee. It is one of the most frequent injuries in the corridor. The inflammation of this tendinous structure that connects the hip with the knee causes discomfort in the external part of the latter. To prevent it, avoid slopes and shorten the stride. It is also necessary to assess the use of templates to correct a malposition of the foot during walking.

6. Fracture by stress of the metatarsals. It is the fracture of one or more metatarsals, usually the central ones, as a consequence of the continued impact on the running It causes an intense pain in the anterior part of the foot that forces to stop the march. It is a long-standing lesion that forces the patient to perform an absolute rest until it is cured.

7. Chondromalacia patellar. Refilling of the cartilage that covers the patella. It usually occurs due to instability or malposition of the patella in its articulation with the femur. To prevent this injury you have to train in a gradual way and correct possible deviations of the legs or the patella.

10 tips to prevent injuries in running

In general, to prevent this type of injuries it is important to train progressively little by little, as well as to stretch and strengthen the muscles. The specialists offer a series of basic principles or tips to keep in mind:

1. Perform a good warm-up. It is important to start training with a muscle warm-up to avoid muscle and ligament injuries. A warm-up of five to ten minutes also helps to eliminate uric acid and prevents muscle aches.

2. Perform stretching to improve and maintain flexibility. Stretching is essential to maintain flexibility that will help prevent injuries to ligaments and tendons and thus improve athletic performance.Stretching takes time and should include all joints and limbs. Each stretch must be maintained for 30 seconds.

3. Avoid running in excess on hard ground like asphalt. Soft soils like soil or grass cushion and protect the joints.

4. Principle of progression. Do not demand from the beginning of distances and rhythms that can not support. The level of training has to be progressing little by little.

5. Vary the training. Combine cardiovascular activities with the race to avoid the continued impact and the appearance of injuries.

6. Start walking fast and to alternate the fast march with the jog, what is known as jogging.

7. Drink enough water: before, during and after exercising.

8. If the broker is over 40 years old, Overweight, a chronic disease or has not exercised for a long period, you must undergo a cardiovascular checkup before you start running. Screening protocols allow identifying people with cardiovascular risk during physical activity.

9. Carry out a study of the tread to analyze the biomechanics of the feet and correct it if necessary by means of corrective supports or templates.

10. Use the right type of sneakers. The shoes have to adapt to each type of foot and race style.

Dr. Carlos Esteve of Miguel Honor. Traumatologist and member of Top Doctors.

Video: 11 ways to outwit the most common running injuries


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