Marathon running season is in full swing. But any serious sporting event is dangerous with injuries. We’ll figure out how to prevent injury and what steps to take for first aid.
1. Patellofemoral pain syndrome (PFPS)
2. Stress fracture
3. Medial tibial stress syndrome (MTSS)
4. Tendinitis
5. Muscle strain
6. Ligament sprain
7. Plantar Fasciitis
First Aid
Prevention
Injuries usually happen when we push ourselves too hard. And a marathon is even more stressful. Therefore, you should be prepared for anything. We talk about the most common injuries to runners:
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< span class="h2-number">1 Patellofemoral pain syndrome (PPPS)
Frequent knee injury – and it happens specifically in young and physically active people, and not just from old age. The cartilage in the kneecap can wear down, especially with weight bearing. This causes knee pain.
2 Stress fracture
In fact, this is just a crack, but it’s not pleasant. In runners, it usually occurs in the lower legs or feet. With activity, the pain increases, with rest it decreases. It is important to avoid stress during treatment.
3 Medial tibial stress syndrome (MTSS)
< p>This is pain in the front or inner part of the shin along the shin bone. It often occurs when there is a sudden change in the intensity of training.
It is important to stretch properly, warm up your muscles before training, and also give yourself a rest.
4 Tendonitis, inflammation of the Achilles tendon
The Achilles tendon attaches the calf to the back of the heel. If you have tendonitis, it may cause pain or burning. Inflammation most often occurs under heavy load.
5 Muscle strain
Most often caused by muscle tension. When sprained, it is important first of all to provide rest to the limbs.
6 Sprain
In runners often occurs when the foot curls or rolls inward. Fortunately, the sprain most often goes away quickly.
7 Plantar fasciitis
Fascia is tissue located at the bottom of the foot and extends from the heel to the toes. Fasciitis is usually accompanied by severe heel pain, especially in the morning.
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Treatment: first aid
- Stop and calm down. If you continue to run, the condition may worsen.
- Apply a compress/bottle with ice or cold water to reduce pain, inflammation and swelling.
- Immobilize: Try not to move the affected limb. If necessary, apply a splint.
- If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
- Gently stretch and massage the affected area to reduce pain and tension.
- Take a painkiller.
- Don't try to overcome the pain. Take a break from running.
- If the pain persists for several hours or even more days, seek help from a doctor.
Prevention
Prevent these injuries you can, following some rules:
- Increase the load gradually: at first, choose a flat road and low speed. The body needs to get used to it.
- Listen to your body: a little pain during exercise is generally normal. But a constant, and especially one that does not go away, is no longer the norm – consult a doctor.
- Make a clear running plan: for this it is better to contact a trainer. It will help you create a plan that suits your athletic abilities and long-term goals.
- Don't forget to warm up: Many injuries result from insufficient stretching. Before and after a run, warm up for at least 5-10 minutes, thoroughly warm up and stretch your muscles.
- Drink water: Be sure to drink an additional 1.5 to 2.5 glasses of water per day. those days when you run.
- Diversify your fitness regime:do more than just run. Try other sports to prevent overuse injuries to one type of muscle, since you will be putting equal stress on different parts of the body.
- Dress correctly:Wear light, breathable clothing, which removes moisture from the skin. Layer your outfits in several layers.
- Choose the right shoes:Carefully choose shoes with good cushioning. Running shoes have a shelf life, and it's generally short. If the soles have become thin or sloping, you've already missed the time to buy a new pair.