There are many benefits that physical exercise has on your health. Working out will improve your overall health, but also your mood, flexibility, strength and energy levels. However, you should always approach your exercise with utmost care, since there’s a danger of an injury lurking behind every corner. Here are some of the most common injuries that you can experience as a runner or a hiker and ways to deal with them.
In case you feel twinges early in your run, which then disappear, but reappear after your workout is done, you may have runner’s knee or patellofemoral pain syndrome. Irritation under the kneecap causes outbursts of pain while you work out, climb stairs or walk or run up hills. As the condition progresses, the pain occurs either on the inside or the outside of your knee and it doesn’t fade even after you finish your exercise. When this happens, take some time off and don’t exercise for at least three days till the pain subsides. Once you get back on track, try not to run downhills or lean forward too much while working out, to avoid the unnecessary stress on your knees, since this can be the cause of runner’s knee. You should also consider booking a physio appointment and try swimming or pool running to make things easier on your knees.
The Achilles tendon is the connection between the two calf muscles and the back of your heel. When it tightens and becomes irritated, you could feel some dull pain. However, with the worsening of the condition you may experience harsh pain and swelling and it could hurt when you stand up on your toes, even when you’re not exercising. The most common causes of this condition are wrong type of shoes or overexerting yourself by drastically increasing the speed of your workout or running up hills excessively. Get rest for a few days or so, but don’t try running through this condition, since you could make it worse and prolong it for months. Avoid wearing flip-flops or anything with high heels to prevent further irritation, apply ice to the aching spot several times a day and visit Darlinghurst medical centre for the best physiotherapy professionals to provide you with the most effective treatment plan for your particular problem.
This is an inflammation of the tendons on the very bottom of your feet, stretching from your heel to your toes, called the plantar fasciae. It might feel as if you’ve bruised yourself on the bottom of your heel and the pain can be severe. The problem usually lies in wearing inadequate or old shoes, as well as in overpronation, which means that the arches of your feet fall too much inward when they land while you walk or run. Walking barefoot or wearing shoes without proper arch support can make it worse. So, wear shoes with good heel support, stick to flat surfaces when running or walking and do exercises that will help you strengthen your glutes and stretch your calves. You don’t have to stop working out, but you do have to make some adjustments to keep yourself safe.
These are small tears in the muscles around your shinbone, and although it doesn’t sound too serious, it could be if you leave it untreated. You’ll feel the pain tightening your shin while you run, although you might not feel any discomfort when walking or jumping. This is a common issue with new runners or the ones who took a long break from running and are now trying to push themselves into working out too hard. Visit a physiotherapist for advice on how to treat this condition. Also, as soon as you first notice the twinges of pain, stop exercising and take a rest before gradually returning to your workout regimen. If you want to avoid this issue, increase the mileage of your runs a bit at a time, run on soft surfaces whenever you can and wear quality sports shoes.
Make sure you work out safely by having the right clothing and equipment and by getting good advice from professional trainers. And in case you notice any problems, seek a physiotherapist for the most appropriate treatment.