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The runner's secret pain: Why do half of all runners get injured every year?
Every year, approximately half of all runners suffer running-related injuries of varying degrees. The causes of these injuries are very diverse and often depend on an individual's running habits. The types of injuries runners face can be divided into acute and chronic. Acute injuries are usually caused by sudden overexertion, while chronic injuries develop from long-term overuse. These injuries include calf pain, fatigue fractures, Achilles tendinitis and plantar fasciitis.
The causes of running injuries are multifaceted and complex and vary significantly between runners, so any proposed preventive measures are likely to help only a small number of people.
Acute Injury
Side pain
Flanking pain is a sharp, stabbing pain that occurs during exercise, often while running or swimming. Although its cause is unknown, it is speculated that it may be related to irritation of the abdominal lining. About two-thirds of runners experience flank pain at least once a year.
Sprains and strains
A sprain generally refers to a stretched or torn ligament, while a strain is an injury to a muscle or tendon. These injuries usually occur in the feet, legs, or back, and management strategies include protection, rest, ice, compression, and elevation of the injured area.
Chronic Injury
Bone stress fractures
Bone stress fractures occur as a result of cumulative stress and are most common in athletes, especially runners, who engage in repetitive weight-bearing activities. Treatment usually requires plenty of rest, followed by a gradual return to training.
Achilles tendinitis
Symptoms of Achilles tendinitis include pain in the back of the calf, which is especially noticeable after long runs. Stretching your calf muscles can help relieve pain caused by tightness.
Prevention and Footwear Selection
Proper running form is crucial to preventing injuries, and the first thing to pay attention to is how your foot lands. As fatigue increases, the symmetry of the stride tends to diminish, requiring runners to pay special attention to maintaining correct form to avoid injury. A runner's choice of shoes also affects the risk of injury. Traditional running shoes are designed to reduce impact, while the "barefoot running" style has received widespread attention in recent years, but whether it can effectively reduce the risk of injury remains controversial.
Studies have shown that wearing balanced sports shoes can significantly reduce the risk of runners getting injured. Conversely, wearing improper shoes can lead to a higher probability of injury.
The future of runners
Reasonable control of fatigue and exercise volume, as well as adjustment of the runner's own posture, are effective means to reduce the risk of injury. Every runner should pay attention to his or her physical condition, rest and adjust training plans in time to prevent injuries caused by overuse.
So, while pursuing speed and endurance, should we also pay more attention to the body's feedback and ability to adjust in time?
