Did you know that the popularity of running races has increased 50 percent over the last 10 years? However, not all race participants understand how to run properly. Whether you're training for a race or just getting some exercise, preventing running injuries is important. Do you have the right running supplies and knowledge to stay on your feet? The following guide will explain common running injuries and how to avoid them. From orthopedic shoes in Windsor to proper stretching, you'll learn everything you need to know.
Plantar Fasciitis Windsor Solutions Plantar fasciitis is a common running injury that occurs due to an inflamed plantar fascia. It's a dense tissue band located in the base of the foot and stretches from the heel to the toes. Runners suffering from the injury usually experience intense pain in their heels. The pain is often worse when they first start walking in the morning. If you have tight calf muscles and a high arch, you're more inclined to a plantar fasciitis injury. So make sure to prioritize calf stretches before starting your runs. You should also try icing the heels of your feet after running and get plenty of rest. Wear quality footwear such as orthopedic shoes and sandals even when you're not running. Plantar fasciitis can occur whether you're casually walking around Windsor or running a marathon. Patellofemoral Syndrome Also called a runner's knee, the patellofemoral syndrome is another common injury. It usually occurs if your kneecap moves out of its alignment. If you run often, your kneecap's cartilage can wear down over time, causing severe pain. If you have a runner's knee, you'll usually experience the most pain when using stairs, squatting, and sitting with bent knees. You'll likely experience this injury if you try to run big distances quickly without starting small. Always run while leaning forward with your knees bent to help avoid getting a runner's knee. Also, do stretches before running, such as knee bends, thigh contractions, and straight leg raises. Shin Splints and Stress Fractures Shin splints often occur you start running longer distances too fast or run too many days in a row. It causes pain in the front of the lower leg along the shin and feels similar to a stress fracture. It usually takes an x-ray to determine which type of injury it is. Stress fractures are small cracks in the bone that induce extreme aches and pain. Runners commonly experience these fractures in their shins and feet. Like shin splints, it's usually caused by running too much before your body can adjust. With both injuries, the pain worsens if you continue running with them and only improves with enough rest. Putting continued stress on the affected bone might lead to a more worrying injury and take longer to heal. Running Safely Now you know how to prevent avoidable injuries with the right running supplies, stretches, and routines. Take it slow, and don't start running past your limits. Always give yourself plenty of rest if you feel you're experiencing any of the injuries mentioned. You can contact us at Complete Footcare and Orthotic Centre for more information about running injury solutions. We also offer excellent products, such as orthopedic shoes in Windsor, to keep you up and running!