Andrew Balser Alaska- Resident Discusses the Most Common Running Injuries and How Best to Avoid Them

 In recent years, running has become one of the most popular forms of exercise in the United States, with a reported 40 million Americans running at least once a week. Although jogging is an excellent way to lose weight and maintain good heart health, the majority of runners will report at least one injury caused by the sport. Physicians often classify running as “high-impact,” meaning the sport can cause injury thanks to repetitive stress on joints and muscles. Andrew Balser, an Alaska resident, and lifelong runner has experienced several running injuries and understands the prevalence of high-impact injuries within the sport. For this reason, Andrew Balser Texas native, hopes to discuss the most common running injuries with readers and the best ways to prevent these injuries.  

 In 2015, Trusted Source reviewed a number of studies on joggers and found that knees, legs, and feet are the most common injury areas for frequent runners. In fact, the majority of jogging-related injuries take place in the following areas: 

 Knees: 7.2 to 50 percent

Lower leg: 9.0 to 32.2 percent

Upper leg: 3.4 to 38.1 percent

Foot: 5.7 to 39.3 percent

 

Runners Knee

 By far, the most common injury experienced by runners is known as “runner’s knee” or patellofemoral syndrome. Runner’s knee is often described as a dull pain in the front of the knee or surrounding the kneecap and often occurs due to overuse in running and jumping. Joggers who experience this type of injury will often report cracking or popping sounds from their knees after prolonged periods of sitting. 

  Joggers can prevent and treat runners knee by:

 - Stretching the muscles surrounding the knee before running

- Strengthening the muscles surrounding the knee and core

- Using an ice bath for 10 minutes post-workout

 

 Achilles Tendinitis

 Another common running injury is Achilles tendinitis, defined as the inflammation of the tendon that connects the heel and calf muscles. Runners can injure their Achilles tendon after increasing the mileage or intensity of their runs and is often experienced by marathon runners. When left untreated, Achilles tendinitis can increase the risk of the Achilles’ tendon rupturing. Some of the most common signs of Achilles tendinitis include swelling along the Achilles’ tendon, limited range of motion when flexing the foot, dull pain in the lower leg above the heel. Joggers can limit their risk of developing Achilles tendinitis by: 

 - Alternating between high-impact cardio (running) and low impact-cardio (swimming)

- Carefully choosing running shoes that will adequately cushion the heel

- Stretching the Achilles tendon before and after running 

  

In future entries to this Blogspot, Andrew Balser will discuss additional running injuries and best stretching practices.