4 most common injuries of runners
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1. Painful patellofemoral syndrome also known as the runner’s knee
How it feels: A constant pain in the kneeling knee that worsens during running. It also occurs when climbing stairs or after a resting session with the knee bent.
Causes: Patellofemoral pain syndrome can be caused by overuse, injury, excess weight, a kneecap that is not properly aligned, or changes under the kneecap.
How to treat: Most of the times rest helps best. After running, apply ice for 8-10 minutes, and in the evening uses warm compresses. If the knee continues to hurt, do not run until the pain disappears.
How to prevent: Add strength training to your program and strengthens your quadriceps. Add exercise to strengthen the muscles of your hips that will stabilize your pelvis better during running. Choose a pair of running shoes for you and be careful about the running technique and about the running surfaces (try to avoid running on concrete and asphalt as much as possible).

2. Plantar fasciitis
How it feels: You experience an inflammation of the tendon that unites the heel with your toes and you feel that you are constantly drooling with your heel on a nail. Pain may disappear while walking or running, but returns immediately after or the next day.
Causes: Most common causes for plantar fasciitis problems are the mileage increase to sudden, poor foot structure, and inappropriate running shoes.
How to treat: The first thing to do is rest. Then you should apply ice compresses to the heel, massaging with an ice compress can reduce pain and inflammation. If inflammation is serious, you should turn to anti-inflammatory.
How to prevent: Exercise stretching movements of the paw and toes every morning. Add exercises for the calf muscles in your training program. Choose a pair of running shoes that will give you stability and to correct excessive prone position.

3. Achilles tendon problems
How it feels: Pain in the lower part of the toe, near the heel. It usually occurs when you put pressure on your toes. Pain disappears after warming and during training, but it reappears after or the next day.
Causes: Most Achilles tendon disorders are caused by inadequate shoes for running, gout, insufficient flexibility or excessive and uncorrected pronation.
How to treat: Rest and a better warm-up before running. If the lesions do not heal, stop running and consult a doctor. The lesions can cause a rupture, and the treatment for these is most often a surgery and minimum 6 month of recovery.
How to prevent: Work better your calf muscles and do not forget to warm-up before running. Pay attention to the area and use proper footwear and correct your running form.

4. Iliopathic tendon syndrome
How it feels: The iliotibial tendon binds the outside of the hip and is required to stabilize the knee. Inflammation occurs through a knee pain during running, especially when you get down.
Causes: liotibial tendon problems occur most often in long-distance runners and bicyclist and it is an overuse syndrome. The iliotibial band syndrome may be the result of a combination of issues, including poor training habits, poor flexibility of muscle, and other mechanical imbalances in the body, especially involving the low back, pelvis, hips, and knees.
How to treat: Use ice compresses, stretch exercises and massage to relax the tendon. For severe conditions, you should use anti-inflammatory drugs.
How to prevent: Add training exercises to the side legs or some lateral exercises using strength strips to strengthen the hips. If you run on an athletics track, change the running direction more often or change the part of the road you are running. Avoid trails with aggressive slopes.

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