Sometimes, running is not all happiness, and occasionally there will be physical pain. Running, the injury came to the door. The following 3 major running injuries are common. Have you ever encountered them?

Plantar Fasciitis

The plantar fascia is a wider ligament under the skin of the plantar that connects from our heel to the toe. Its main function is to help support the arch of the foot. Plantar fasciitis is caused by excessive use of the plantar fascia due to strenuous physical labor, causing tearing or inflammation of the plantar fascia.

Symptoms: I often feel pain, tenderness or tingling at the bottom of the heel; the pain is obvious when I rest for a period of time or get up early and take the first step.

Causing factors: too tight calf muscles, leading to plantar inversion or valgus; standing or walking for a long time; poor core strength; excessive weight, etc.

Rehabilitation advice: wear comfortable running shoes with supporting arches; slow down running training or stop running until healed; pay attention to rest; apply ice to heels, arches and other parts of the foot during acute pain.

Achilles tendinitis

The Achilles tendon is a thick and tough tendon located at the back of the calf. The gastrocnemius and soleus tendons are extended downward and merged. It can help the body complete standing, walking, exercise and other actions and maintain smoothness. Achilles tendinitis is a strain injury caused by repeated violent stretching of the Achilles tendon.

Symptoms: Pain when running or walking; pain when stretching the triceps of the calf; pain when trying to move the Achilles tendon; redness or pain in the Achilles tendon area.

Causes: inflammation or irritation caused by excessive traction of the calf triceps to the calcaneus.

Rehabilitation suggestions: You can stay in bed during the acute phase and stop your activities; loosen the Achilles tendon area and restore its elasticity; loosen the calf triceps; if possible, you can use the muscle effect patch.

Running knee pain

One of the most common injuries in runners and other athletes is pain behind and around the knees. It is called the patellofemoral joint pain syndrome, or “running knee” widely spread among the people. This type of injury is usually caused by abnormal movement in the flexion position of the knee joint.

Symptoms: Pressure pain around the knee.

Causes: weakness and tightness in the muscles around the legs and core.

Recovery suggestions: reduce the amount of running; avoid downhills; cross-training (cycling, swimming, etc.).

Long-term prevention advice: do a warm-up exercise before running to improve coordination between different muscle groups; pay attention to running posture; insist on protecting the knee joint.

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