Contents:
- Medical Video: Preventing the Most Common Running Injuries: ITB syndrome, Plantar Fasciitis, and Shin Splints
- 1. Knee injury
- 2. Plantar fasciitis
- 3. Achilles tendinitis
- 4. Iliotibial band syndrome (ITBS)
- 5. Shin splint (shin injury)
- 6. Blister (resilient)
Medical Video: Preventing the Most Common Running Injuries: ITB syndrome, Plantar Fasciitis, and Shin Splints
Running is one sport that is easy to do, but it is also one of the sports that most often causes foot injury. Both experienced and beginner runners, permanent injuries can occur in the legs. Injuries can occur in various parts of the foot, which are generally caused by excessive pressure when running.
1. Knee injury
Also known as runner's knee, is an injury caused by a bone shift in the area around the knee bone due to tissue of the young bone (cartilage) knees that lose their strength. Some movements when running involving the knee cause a shift so that pain occurs.
If you experience pain around the knee after running, immediately handle the injury by stretching and compressing with ice using a towel several times a day. Avoid running activities as long as you experience pain around the knee. If it does not improve or even worsens in more than one week, further examination is needed.
2. Plantar fasciitis
It is pain in the soles of the feet caused by inflammation. This injury occurs because it often runs on uneven surfaces. The surface of the foot experiences pressure from the surface due to the shoes being unable to absorb pressure also causing inflammation in the soles of the feet. To reduce pain, massage your feet by stepping on and rolling a tennis ball in a sitting position. Resting your legs until recovery is also needed so that the injury does not come back.
3. Achilles tendinitis
An injury to the connecting muscle in the back leg (tendon). This injury is usually accompanied by inflammation which causes pain and tendons to become stiff. Repeated withdrawal movements such as when running long distances can cause injury to the tendon. The most appropriate treatment is to rest the foot and avoid pressure or overdrawal of the tendon. Do relaxation by gently massaging the injured part and compressing it with ice. If a sudden increase in pain accompanied by more severe swelling, immediately consult your doctor because it is likely that this is a sign of inflammation in the tendon getting worse.
4. Iliotibial band syndrome (ITBS)
This type of injury can be interpreted as pain in the tendon that connects the thigh bone (ilium) and bone below the knee (tibia). Similar to those injured in other tendons, this is due to inflammation because the legs move too tight, run too often or the bones and thigh muscles are too weak.
Relaxation of various tendons along the femur and shin is needed to reduce pressure. Use ice so that the tendons experience faster relaxation. Muscle strengthening and warm-up before running will be useful to avoid the pain coming back.
5. Shin splint (shin injury)
An injury to the shin (tibia) is characterized by pain and swelling below the knee on the front and back of the foot. Pain can vary because it is caused by injury to the bone or muscle or both. But most of these injuries are related to bones that receive too much pressure. Injuries are caused by running too long or running too far.
Shin split tend to be difficult to cure and require a long time to recover fully, even pain can come back. For the initial step of healing, try resting your feet if you experience an injury. If it's improved, reduce the intensity of running and increase it again gradually. This problem might also occur because of the wrong choice of shoes to run. If you still feel pain, after a break or pain comes back immediately consult your doctor.
6. Blister (resilient)
In addition to injury to the muscles and bones, the surface of the skin of the foot can also experience injuries that are characterized by bubbles on the skin filled with fluid or what is known as the term blister. This is caused by friction in the surface of the shoe with the skin. Although it tends to be mild, avoid breaking bubbles because the exfoliating skin will cause sores, just leave it on and within a few days blister will disappear. Avoid wearing shoes without socks and shoes that are too narrow.
In general, foot injuries are related to the ability of the legs that are not too strong and muscle activity that is repeated when running. Relaxation and use of ice to compress the feet are the main things in dealing with injuries. To avoid injury coming back, pay attention to the intensity of running, make sure to run in stages both in terms of time and distance. In addition, choose shoes that best fit the shape of your feet, which can reduce pressure, and can keep your feet stable when running.
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