Proven Aids to Recover From Running Injuries

Running short or long distances either professionally or for attaining good health is accompanied with a multitude of injuries. Some are minor and some major. Unfortunately, people neglect the problems and keep training turning them severe. First off, everyone needs to know the kind of injuries one can encounter while racing.

Take a gander at the following to attain the wisdom.

Plantar Fascitis

Plantar fasciitis results due to ligament strain that supports the arch. Recurrent strain can cause tear in the ligament. Obese or overweight people are more susceptible to this injury.


  • Pain and stiffness in the heel
  • Starts with one leg but may affect both
  • Difficulty in climbing stairs
  • Inflammation after a prolonged activity

Treatment requires rest, ice, NSAID like ibuprofen to reduce swelling and wearing shoes with cushioned sole and good arch.


Runners suffer shinsplints after enhancing their workout intensity or in some cases after shifting to a new running path like from dirt to asphalt.


  • Dull ache in the lower leg frontal part
  • Pain on both sides of the shin bone
  • Muscle pain
  • Constant pain
  • Pain when working out
  • Sore or tender inner part of the lower leg
  • Swelling in the lower leg
  • Weakness or numbness in the feet

Treatment should be given in the form of rest, ice, compresses with elastic bandages, arch support for shoes, anti-inflammatory drugs and surgery if pain becomes severe.

Iliotibial band syndrome

Iliotibial band syndrome is the inflammation of the iliotibial band. It is the thick band of fibers beginning at the iliac crest in the pelvis to the outer part of the thigh and attaches the tibia. The inflammation may be the result of overuse, tight tissues, weak hip muscles, poor running form and orthotic issues.


  • Lateral knee pain
  • Snapping hip pain

Treatment recommended is rest, ice, putting a full stop to overuse or repetitions, loosening up of the tight tissues by tennis ball or foam rolling, strengthening hip muscles and wearing correct shoes.

Stress fracture

The worst type of injury a runner can have is a stress fracture. Working too hard and not letting the body to adapt to the new changes causes a small crack in the bone.


  • Localized ache or burning sensation
  • Tight muscles if the bone adjoining suffers the fracture

Stress fracture can be treated with rest, anti-inflammatory drugs, stretching exercises, muscle strengthening exercises, water running and cross training and also by Increasing calcium intake.

Ankle Sprain

Accidental tearing or stretching of ligaments around the ankle causes ankle sprain with the foot twisting or rolling inwards.


  • Swelling
  • Obstructing free movement

In severe case, one may hear tearing sound accompanied with a pop or snap

Sprains are usually healed with rest, ice, compression and by elevating the foot. 

A racer’s life is challenging. Apart from the aforementioned conditions, they may experience cuts, wounds, bruises and blisters. These kinds of skin compromises may lead to serious skin infections as well. Therefore, they should make use of a good anti fungal soap designed for treating skin infections. Even bathing with the anti-fungal soap is useful as it removes the possible pathogens from the risk areas like feet, groin and underarms. Be cautious and train safely.