It´s the height of spring and runners are grabbing every opportunity to make up for the winter slump in outdoor activity. And while such enthusiasm is commendable, it is essential to bear in mind that moderation and caution are the key to injury-free workouts. In the case of runners, there are three problems typically arising from the headlong rush into outdoor activity after the long winter break. Fitness information portal Shape has dedicated an article to the subject, listing the three most common injuries that threaten runners when they return to training in the open.
Generally speaking, all three injuries are the result of resuming activity full-speed and without proper stretching. In order to avoid these injuries, runners should gradually increase training intensity and make sure that each session is preceded by sufficient stretching. It also pays to consider running surfaces (soft being preferable at the start) and to procure a pair of running shoes with good arch support.
When runners replace the treadmill with the open air in the spring, they tend to become over-zealous. But inadequate preparation and excessive strain from the start put them at risk of plantar fasciitis, which is one of the three most common problems for runners. The plantar fascia is the tissue connecting the heel bone to the toes and when it is subjected to excessive strain, the result can be tiny tears that cause pain and swelling, typically in the heel.
The second most common injury affecting springtime running enthusiasts is Achilles tendinitis. Symptoms include a stiff and painful Achilles tendon or back heel pain that gets worse as you run. A sudden popping sound in the back of the heel signals an Achilles tendon rupture and requires immediate attention from a doctor.
The third problem is called patella tendonitis in medical circles but is also known as jumper´s knee. Overuse can result in knee joint irritation, strain and swelling. Runners affected by patella tendonitis experience pain between the kneecap and shinbone.