Table of contents:
- 1. Knee injury
- 2. Plantar fasciitis
- 3. Achilles tendinitis
- 4.Iliotibial band syndrome (ITBS)
- 5. Shin splint (shin injury)
- 6.Blister (resilient)
Running is one sport that is easy to do, but it is also one of the most common sports that cause foot injuries. Whether it's an experienced runner or a beginner, injuries can occur to the legs. Injuries can occur in various parts of the foot, which is generally caused by excessive pressure while running.
1. Knee injury
Also known as runner's knee, is an injury due to shifting of bones in the area around the knee bone due to young bone tissue (cartilage) knee that has lost its strength. Some running movements that involve the knee cause a shift resulting in pain.
If you experience pain around your knee after running, immediately treat the injury by stretching and applying an ice pack with a towel several times a day. Avoid running as long as you experience pain around the knee. If it does not improve or even gets worse in more than one week, further examination is needed.
2. Plantar fasciitis
Is a pain in the soles of the feet caused by inflammation. This injury occurs from frequent running on uneven surfaces. The surface of the foot is subjected to pressure from the surface due to the shoe being unable to absorb pressure also causes inflammation of the sole of the foot. To reduce pain, massage your feet by stepping on and rolling a tennis ball in a sitting position. It is also necessary to rest the leg until it recovers so that the injury does not come back.
3. Achilles tendinitis
Is an injury to the connecting muscles of the back leg (tendon). This injury is usually accompanied by inflammation that causes pain and the tendon becomes stiff. Repetitive pulling movements such as when running long distances can cause injury to the tendon. The most appropriate treatment is by resting the leg and avoiding excessive pressure or pulling on the tendon. Perform relaxation by gently massaging the injured part and compress it with ice. If suddenly there is an increase in pain accompanied by more severe swelling, consult your doctor immediately because it is a possible sign that inflammation in the tendon is getting worse.
4.Iliotibial band syndrome (ITBS)
This type of injury can be interpreted as pain in the tendon that connects the thighbone (ilium) and the bone below the knee (tibia). As with other tendon injuries, this is caused by inflammation due to the leg moving too hard, running too often or the bones and thigh muscles that are too weak.
Relaxation of the various tendons along the femur and shin bone is necessary to relieve pressure. Use ice to relax the tendons more quickly. Strengthening your muscles and warming up before running will help prevent the pain from coming back.
5. Shin splint (shin injury)
In the form of an injury to the shin bone (tibia) which is characterized by pain and swelling below the knee on the front and back of the leg. The pain can vary because it is caused by injury to the bone or muscle or both. However, most of these injuries are related to bones that are taking too much stress. Injuries are caused by running too long or running too far.
Shin split tends to be difficult to heal and takes a long time to fully recover, even the pain can come back. For an initial healing step, try resting your leg if you have an injury. If it is getting better, reduce the intensity of running and increase it back gradually. This problem may also occur due to the wrong choice of shoes for running. If you still feel sick, after resting or the pain comes back, consult your doctor immediately.
6.Blister (resilient)
In addition to injuries to muscles and bones, the surface of the skin on the feet can also experience sores marked with bubbles on the skin filled with fluid or what is known as blister. This is due to the friction of the inner surface of the shoe with the skin. Even though it tends to be mild, avoid popping the bubbles because the peeling skin will cause sores, just let it sit and for a few days blister will disappear. Avoid wearing shoes without socks and shoes that are too narrow.
In general, injuries to the feet are related to the ability of the legs to be weak and repetitive muscle activity while running. Relaxation and applying ice to compress the feet are the main elements in treating injuries. To avoid the injury coming back, pay attention to the intensity of running, make sure to run gradually both in terms of time and distance. Also, choose shoes that best fit your foot shape, which reduce pressure, and keep your feet steady while running.
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