Stanford University's globally popular open course on running injuries benefits millions of runners

With the increasing number of people participating in running, running injuries seem to have become a very common and quite tricky problem, and many runners are unable to run freely due to the constant suffering from such injuries.

Today, it is necessary to talk to everyone about the prevention and treatment of running injuries, dedicated to all runners!

The four most vulnerable runners to injury

1. Beginners in running. Start running urgently before mastering the basic knowledge of running.

2. Radical runners. Blindly increasing running volume and speed before the body adapts to the running rhythm.

3. Individuals with a history of injury. Neglecting one's own injury history, not paying attention, and engaging in high-intensity exercise.

4. Individuals with lower bone density. Without systematic training and planning for their low bone density, they ran according to the usual running routine.

Some people run their entire lives without getting hurt, while others get injured after running for a month or even a week. This issue is indeed worth our careful reflection.

The five most common types of running injuries

1. iliotibial band friction syndrome

This is one of the two major causes of running knees, and the main pathological mechanism is due to excessive friction between the iliotibial band and the lateral epicondyle of the femur, which leads to inflammation of the ligaments or bursa and hinders the sliding of the iliotibial band. Its main manifestations are swelling and pain.

The main causes of injury: insufficient warm-up and stretching before running; Irregular running posture; Excessive running volume causes severe load; The hip abductor muscle group is not strong enough and there is no proper massage to relax after running. So as long as we focus on improving and strengthening the above five points, we can effectively reduce the damage rate.

What should I do if I encounter it? Firstly, you can reduce pain and relieve knee pressure by applying ice packs; Secondly, it is important to learn how to rest, which is also a major skill in running. Of course, under feasible conditions, it is also necessary to enhance the exercise of the muscles in the lower knee area. If the situation is too serious, please seek active rehabilitation treatment from a professional doctor in a timely manner.

2. Patellar joint pain syndrome

It is another major cause of running knees. Its pathological mechanism is mainly due to poor patellar movement trajectory during knee extension and flexion, resulting in strain, trauma, and displacement.

The main manifestation is pain, usually located in the lower part of the knee. When performing actions such as going up and down stairs or squatting, the pain will intensify.

The main causes of injury are weak muscle groups around the patella and improper training behavior of the runner. So to prevent this injury from happening, we first need to develop a good running plan and avoid improper training. Next is to strengthen the exercise of the quadriceps and enhance the muscle group around the patella. Finally, I would like to recommend a great protective tool: patellar strap, which can effectively reduce the probability of injury.

What should I do if I encounter it? Timely recuperation treatment should be carried out, and the amount of training should be reduced gradually during the recovery period. If the amount is increased too much, it can easily cause secondary injuries.

3. Anterior tibial pain

Mainly caused by the contraction of the calf muscles attached to the tibia, which leads to repeated tension of the periosteum, resulting in chronic inflammation in many cases. The main manifestations are local swelling and pressure pain.

The main causes of injury: gait abnormalities, such as excessive internal or external rotation of the foot; Excessive load on the feet and calves; The training volume is increasing too quickly; Long term running on hard surfaces and insufficient ankle flexibility. To prevent this injury, what you need to do is gradually increase your running distance and choose a pair of professional running shoes that fit your foot shape.

What should I do if I encounter it? Perform appropriate massage and ice therapy, and increase calf muscle strength and flexibility exercises as symptoms improve. Of course, severe cases may require surgical treatment, but it is rare.

4. Tendonitis

The Achilles tendon is composed of ribbon like tendon fibers that connect the posterior calf muscle group to the heel bone, and tension is transmitted to the Achilles tendon through muscle contraction. Tendinitis generally refers to aseptic inflammation formed after acute or chronic strain of the Achilles tendon. The main manifestations are pain, soreness, tenderness, and stiffness above and inside the heel, which intensify after activity.

The main causes of injury: insufficient warm-up preparation before running; Excessive running volume; Flatness is sufficient to cover the four points of trauma or infection. If it is caused by flat feet, it is necessary to choose a pair of running shoes that are suitable for that foot type. The other three points can be avoided by paying more attention to improvement.

What should I do if I encounter it? It is recommended to use some anti-inflammatory and analgesic drugs for external application, such as ice packs. Of course, runners with relatively severe symptoms can undergo corresponding surgical treatment to achieve recovery.

5. Plantar fasciitis

Plantar fasciitis is caused by aseptic inflammation of the tendons or fascia in the sole of the foot. The most common symptom is pain and discomfort in the heel, with tender points often located near the heel of the foot. Sometimes the tenderness is severe and persistent.

The main causes of injury are: excessive weight of the runner leading to long-term high load pressure, followed by excessive running. Additionally, there are structural factors that can lead to plantar fasciitis, such as flat feet, high arch feet, and short heel tendons. So to reduce the probability of this injury, in addition to controlling weight and running distance, choosing a pair of running shoes that fit your foot shape is also crucial.

What should I do if I encounter it? In addition to ice packs or certain medication treatments, simple foot massage and stretching can also have good effects. Of course, rest is also very important.

Stanford University's Open Course Video on Running Injury Prevention and Treatment

http://v.ifeng.com/vblog/others/201512/0479a628-7b73-4bd0-b795-47dc7d293457.shtml

Translated from: People's Daily