In a perfect world, all runners training for a marathon would have their joints, muscles, and feet in perfect condition and be ready for the day.
However, in reality, runners have to deal with a pulled muscle, twitches, aches, or a bad knee most often than not. When a sports person trains hard to build up speed and stamina, injuries come as part and parcel of the athletic life!
Nevertheless, with proper prevention and care under a sport orthopedic, you can remain fighting fit for the next event.
The following are some of the most common ailments runners suffer from.
1. Runner’s Knee
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A runner’s knee accounts for nearly half of athletic ailments. It is caused by damage to the cartilage under the knee cap. overuse, impact, and injury can cause it.
It flares up during or after jogging. Medical diagnosis is required for its detection.
You should take rest and take guidance from a sports injury specialist. For rehabilitation, try bicycling and swimming to strengthen hip and glute muscles.
2. Achilles Tendinitis
The tendons connecting the calf muscles with the back of the heel are called Achilles tendons. Achilles tendinitis accounts for about ten percent of all running injuries.
It may take anything from a few days to a few weeks to heal. The symptoms are pain and tenderness in the heel.
According to ortho experts and sports coaches, the moment you feel pain in the heels, you must stop. Consult a specialist and take proper treatment lest it gets worse.
3. Hamstring Issues
We all know hamstrings are the muscles at the back of the thighs. They aid in giant leaps and powering uphill running.
When the hamstring becomes taut, one experiences pain and fatigue in the upper legs. It reduces speed and stamina.
It is caused by weakness of muscles due to deficiency or overstretching. Treatment consists of anti-inflammatory drugs, vitamins, and special stretching exercises.
Marathon training must be paused until your doctor advises resumption.
4. Plantar Fasciitis
For a marathon runner, the feet bear the most weight and force. Plantar Fasciitis is a condition that affects the foot. It tears the tiny tendons and ligaments running from heels to the toes.
You may experience shooting pain especially immediately after you get up.
Appropriate footwear to absorb the shock to the feet by running or jumping on hard floors is important and preventive. Back problems weak muscles and tight hip flexors can provoke the problem.
The injury takes time to heal, anywhere between 3-12 months.
5. Stress Fracture
Marathon training or rather overtraining sometimes causes stress fractures. These are the most serious of injuries for an athlete preparing for a race.
Repeat jumping and long-running causes stress fractures. They are not caused by a fall or impact like normal fractures. The most prone areas for runners are shin, feet, and heels.
To prevent, do not over train. The build should be gradual, giving time for your bones to heal themselves. New runners are more prone to stress fractures.
Seasoned athletes have already built up their bones over time, so they win a lesser risk of these types of fractures.
The most important treatment is rest and discontinuation of the injury-causing activity. Your sports injury specialist may prescribe braces or inserts for faster healing.
Smart Training for an Injury-Free Marathon
As a sportsman and especially for a marathon runner, it is not possible to prevent running injuries.
But fortunately, care can be taken to minimize the frequency and the impact. Commonly, these incidents are due to overtraining, overuse of certain muscles, improper footwear, and a drawback in movement.
Go easy while increasing the length or intensity of running. Build up mileage gradually every week, by not more than ten percent. An intelligent training roster can save you a lot of pain and frustration.