5 Common Running Injuries + How to Fix Them
So you’ve decided that 2016 is your year to get into running. Go you!
But before you sign up for a crazy creative race, make sure you’re properly suited
up (hello,DIY running belt!) and stretched. Injuries can sneak up on you if you’re
not careful. From coming out of the gate too hot to choosing the right sneakers,
we’ve broken down all the deets on five of the most common running injuries to
help you train hard and stay healthy.
( 當你決定參加瘋狂的創意競賽，確保你正確地適用了 DIY跑步腰帶和伸展運動。
1. Shin Splints : These are every new runner’s nightmare. Typically seen in
runners who add on too much mileage too early in their training, shin splints
are most commonly identified as tenderness along your shin bone.
They unfortunately account for up to 16 percent of all injuries in runners.
The best fix is rest and ice. Back down your mileage, look into purchasing
new shoes and consider adding in a day or two of cross training to give your
bones (and muscles!) a chance to recover.
Dr. Josh Sandell, chief clinical officer of Orthology, INC suggests increasing
mileage by 10 percent a week in order to reduce the risk for injury.
返回適合里程數，考慮購買新鞋， 並給你的骨頭 （和肌肉！）一兩天不同運動
Dr. Josh Sandell 建議每週增加10 ％里程數以減 少受傷的風險。)
2. Stress Fractures: These real-deal tiny fractures in your bone are most commonly
found in your, fibula or foot. A key sign to distinguish stress fractures from shin
splints is the timing of your pain. If you’re experiencing discomfort in everyday
life, in addition to your workouts, you may be dealing with a stress fracture.
Unfortunately, the best recovery for fractures is rest, and lots of it. Expect to be
out six to eight weeks and be ready to rock a walking boot.
應力 性骨折的一個重要指標的關鍵是你所感受的痛苦。 如果你在日常生活中感到除了
3. Planter Fasciitis: Your planter fascia is a thick band of tissue on the bottom of
your foot that runs from your heel toband gets inflamed, sometimes due to tight
your toes. When this calf muscles or a high arch, runners can experience a stabbing
pain on the bottom of their foot, near their heel, while running. Try this trick: While
standing, massage your foot on a tennis ball. This will help break up the
inflammation and strengthen the tissue.
If that doesn’t help, look into new running shoes, Dr. Sandell suggests, changing
them between 300-500 miles, or talk to your doctor about custom orthotics.
炎症 和加強 組織。如果沒有幫助，Dr. Sandell 建議當跑到300-500英里之間就換新的
4. Achilles Tendinitis : Your Achilles is a large tendon that connects your two major
calf muscles. When that tendon is overworked, usually with a sudden increase in
activity or because said calf muscles are fatigued, runners can start to feel a stinging
pain close to their heel. Like with shin splints, back off your training if you start to
experience pain in your Achilles. Ice regularly and be sure to stretch your calf
muscles every day.
地方 刺痛。如同脛骨，如果你的跟腱開始感受痛苦，放棄你的訓練。 經常冰鎮，並確保
5. Runner’s Knee: With a name like runner’s knee, you know this one is
common amongst the crowd. There’s no one-size-fits-all when it comes to
runner’s knee either. Joggers can experience sharp and sudden or dull and
daunting pain in one or both knees, but it typically always comes down to
there being too much pressure on your kneecap. Again, cut down on
mileage, try to stay on flat routes and make sure you’re stretching and
strengthening your quads and hamstrings to help support the additional
weight placed on the kneecap.
A lightweight band can be worn under your kneecap to help reduce the stress.
Have you experienced one of these injuries? Tweet us your experience at@BritandCo.