Common Running Injuries
The most common running injury is the blister and we’ve devoted an entire article to that subject. After the blister the commonest injuries are:
- cuts and abrasions as a result of falls
- shin splints
- heel spurs
There is no way to guarantee you won’t fall, but if you are planning a fast run, when the consequences of a fall could be more serious as you’ll hit the ground with much greater velocity and have less chance to save yourself from injury, why not wear full length leggings instead of shorts? That way, even if you get bruises, you won’t cut up your knees the way you will if you have bare legs. Similarly, fingerless gloves save your hands if you do hit the deck, and can be helpful in pushing branches out of the way on cross-country runs.
Shin splints occur when you run too far and too fast and are actually the result of swelling of the tiny capillaries in the bones of your legs. The way to avoid them is to increase your running by 10% or less (5% if you are overweight or more than six feet tall) each fortnight. In addition you can develop shin splints if the cushioning breaks down on your shoes, so keep track of your mileage and remember most shoes are expected only to last 500 miles.
Heel spurs are an outgrowth of the heelbone – they are found in runners whose heels hit the ground first and can be very painful. Surgery is often required, as is expert guidance on changing the running gait to ensure the problem does not reappear.
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