Running and the Three Common Overuse Injuries

I was once asked what for me is the most practical and economical way, in terms of time and money, of losing weight, conquering stress, and improving cardiovascular health. Without hesitating a bit, I answered, "running." Indeed, one can maintain good health and stay fit with just a good pair of running shoes and a regular, weekly routine.

It has been proven by many studies that regular running has definite health benefits: it can reduce body fat; it can lower blood pressure and cholesterol levels; and it can ease the mind. Being a high-impact sport though, running can strain the muscles, bones, and joints of the feet and legs. It can, in fact, increase the risk of Achilles tendinitis, runner's knee, and shin splints - three common injuries associated with overindulging in running, jogging, or other similar physical activities that involve repeated pounding of the feet.

Since the Achilles tendon links the muscles of the leg to the foot's heel, it is in almost incessant use in an active person. Overuse can lead to chronic Achilles tendinitis, a common condition in many athletes (insufficient warm-up or stretching are two other possible causes). Less commonly, the tendon will actually rupture, either due to the application of force on it, or due to the tendon itself being weak. Pain is felt in the form of a sharp blow to the calf at the instant of rupture; weakness and limping follow. It is unfortunate that the pain in this case subsides rather quickly; medical attention is important and pain is that one thing that gets people to a doctor quickly.

Pain under the kneecap is the usual symptom of runner's knee. This injury is usually caused by improper form (while running), as in pronation of the foot. It may also be caused by running on crowned roads or hills. The strength of the knee is not always on a par with the demands placed upon it. Four ligaments hold the joint together. Two of these ligaments limit back and forth movement, while the other two limit sideways movement. These ligaments may be torn or stretched, often with added damage to the cartilage within the joint, as well as to the surrounding tissue.

Shin splints is a vague term for the pain in the front of the lower legs that is frequently experienced by runners due to poor conditioning, excessive exertion, wearing worn-out shoes, or running on uneven surfaces. It is not the shinbone that is actually injured in this case; rather, the muscles that extend from the shinbone to steer the ankle's and foot's movements are the ones that receive the telling blows. As these muscles are jolted again and again by running on hard or uneven surfaces, they begin to pull away from the bone. This results to shooting pains along the shinbone's shaft.

Rest is the natural first remedy for these three injuries. The severity of an Achilles tendinitis will dictate the kind of treatment for it. In mild cases, medications may be enough. In more serious cases, the use of a shoe heel lift to lessen stress on the tendon may be necessary. Severe cases may require that the tendon be sewn back together and the foot placed in a cast for up to about a couple of months. Gradual strengthening exercises should follow for about another three to four months.

Strengthening the leg muscles with appropriate exercises prior to engaging in running is one way of reducing the risk of runner's knee. Mild cases may be treated with ice packs and an elastic bandage. For the more serious cases in which there is severe injury to the knee's ligaments, prompt medical attention is necessary.

For simple shin splints, the usual treatment is a brief suspension of exercises. This must be accompanied by applications of ice to ease the immediate pain. In situations when activity cannot be avoided, horizontal taping of the leg's front part may be necessary. Otherwise, if pain persists for more than a couple of weeks, seek medical help. [Read the Original Article]