Long distance runners injuries are more common than short distance runners. This is due to the greater burden on the body, but also the specificity of long-distance running. The most vulnerable to injuries are the legs, which can take tens of thousands of steps in a marathon run.

Long-distance runners' injuries are mainly leg contusions. While running, the four-headed and three-headed muscles of the calves, knees and feet are the most exerted. After a marathon run, the cartilage in the knee joint returns to its proper shape for about half a year, and while running, the foot experiences pressure up to three times greater than the runner's body weight, and this cannot be indifferent to he alth.

Injuries can be divided into those that prevent further training and require immediate treatment, and those that are a temporary strain, but underestimated, may cause greater complications.

Achilles tendon injury in runners

Cause of injury

This injury is most often caused by placing the foot away from the heel while running. And by putting a lot of pressure on the heel, the Achilles tendon is at risk of injury. An injury may also result from running on hard ground or from insufficient flexibility of the tendon itself. Achilles tendon injury can include both a strain and damage (rupture) to the tendon. The treatment is different depending on the type of injury.

Symptoms

When a tendon is torn, the calf swells, hurts and is red. There may be bruising, a symptom of tissue bleeding. Warning! The pain does not have to be intense at first, but it must not be underestimated.

The first symptom of an Achilles tendon injury is also the specific creaking of the foot when putting it on the ground and the pain that intensifies when standing on toes. This is evidence that the tendon has become inflamed.

Treatment

It all depends on the severity of the injury. In the case of minor injuries, it is enough to lubricate the calf with over-the-counter warming and analgesic ointments and rest from running. Cold compresses and preparations with anti-swelling and pain-reducing properties can also help. After a few days, everything should be back to normal. Ifthe injury is more serious and the Achilles tendon tears partially, an appointment with a doctor is necessary. Usually, the leg is immobilized with a plaster cast or stabilizer for about 3 weeks, and then it should undergo a 6-week rehabilitation. Laser therapies, cryotherapy and ultrasound treatment are also helpful. Complete rupture of the tendon requires surgery. Currently, different methods of tendon fixation are used - depending on the age of the runner. After the procedure, the leg is immobilized for about 6 weeks, and after this time, it is intensively rehabilitated for another 6 weeks. Unfortunately, contracting an Achilles tendon, despite treatment, often makes itself felt in the future.

Runner's knee injury

Cause of injury

Usually it occurs as a result of too much training, when we run too often or too long and take too short breaks from one run to the next. Intense training overloads the knee and causes soreness of the kneecap, which is especially activated when sitting, squatting or running down (going down).

Symptoms

This injury causes pain in the knee area, more precisely - the side or front part of the knee joint.

Treatment

The soreness of the knee should result in a break from training or at least reducing its intensity. In the event of knee strain, avoid running down routes. In a very advanced injury, the pain can be so significant and often recurring that it may even make it impossible to run. Treatment of injuries is based primarily on physical therapy. Taping and shoe correction may be helpful.

Injury of the ankle joint (ankle injury) in a runner

Cause of injury

Ankle injuries are the most common ankle sprains. They very often happen to long-distance runners. It is actually the most common leg contusion. Injury most often occurs as a result of the foot twisting (wrapping) inward. So all you need to do is unfortunate enough footstep or stumble while running and the problem is ready.

Symptoms

The symptom of an ankle sprain is primarily pain and swelling, possibly with a bluish skin in this area. Ankle pain worsens when you move your foot.

Treatment

This injury should be immediately consulted with a doctor, because fractures can also occur in the ankle area. The management of an ankle sprain is usually based on stabilizing the leg (in a cast or stabilizer) until the ligaments heal. They are helpfulalso cold compresses, keeping the leg elevated and taping. After healing, rehabilitation is often needed to restore the leg to full range of motion.

Tennis player's calf

Cause of injury

It's a common runner's condition. It consists in partial damage to the gastrocnemius muscle, and damage to the plantar muscle may also occur. The injury occurs as a result of a sudden stretching of the muscle. In spite of the name, runners are also exposed to this injury.

Symptoms

A characteristic symptom is a sharp, sudden pain on the back of the knee that prevents further activity. The pain may be accompanied by an audible "click" evidence of a muscle rupture. Calf swelling may also occur. The injury is quite serious and immediately excludes from training.

Treatment

A calf injury requires treatment, but is usually not surgical. In most cases, it helps to stabilize the leg, e.g. in an orthosis, and thus stabilize the muscles and relieve the leg. Physiotherapy, massage and taping are also supportive. The discomfort caused by pain is eliminated with painkillers, cold compresses and keeping the leg in an elevated position. It may take up to several months to fully recover.

Shin splints

Cause of injury

Shin splints is caused by prolonged muscle and fascia tension. It can also be a consequence of micro-injuries of muscles, tendons or periosteum. The reason may be, for example, too fast increasing of loads, bad way of running (foot lifting), poorly chosen footwear, running on too hard ground. An injury may also be a consequence of neglecting previous injuries (lack of rehabilitation), and even posture defects or a skewed pelvis. People who run intensively, return to running after a long break or are just starting their adventure with this sport are primarily exposed to this type of injury. Weakened foot muscles is also one of the causes of shin splints.

Symptoms

This injury is located in the anteromedial part of the shin and the pain it causes is quite severe and is accompanied by a specific tension felt in this part of the leg. The beginning of shin splints is a growing pain that should be a warning sign to temporarily reduce the intensity of training or take a break. The strongest pain occurs in the morning and increases with the dorsal movement of the foot (upward pull).

Treatment

Pain can be neutralized with a cold compress orpainkillers, but the most important thing is the break from training. Doctors in this situation usually recommend the so-called calf stretching at a physiotherapist, kinesiotaping can also be helpful in treatment.

Injury of the iliotibial tract

Cause of injury

The iliotibial tract syndrome occurs most often when there are many uphill and downhill steps on the running route. Injury usually results from a weak gluteal hip abduction muscle, but it can also be caused by poor pelvic alignment or deformed knees. The wrong way of running may also be responsible for the injury - incorrect foot positioning or excessive tilting of the body during the run.

Symptoms

This injury concerns the fascia on the outer side of the thigh. It becomes inflamed as a diffuse pain on the outside of the knee. Pain worsens when we run and stops when we rest. The first pain symptoms should not be underestimated. Characteristic for this injury is the appearance of pain a few days after training, when climbing stairs.

Treatment

When you feel the first symptoms, it is best to take a break from running for at least one day, and then gradually return to it. If the first signs are ignored, more serious injury may result. Treatment of the iliotibial tract syndrome is based on neutralizing the pain (if it is not advanced) - cold compresses, massaging the painful part of the leg and stretching exercises are enough. It is also worth taking care of appropriate insoles for shoes. After the inflammation has subsided, physical therapy may become necessary. If the injury is severe and the emergency measures do not help, treatment with steroid injections (the so-called steroid block) will be necessary. In very rare cases, more invasive methods of treating this injury are used.

Injury to the knee flexors (thigh injury)

Cause of injury

Injury most often results from damage (tearing) of the biceps muscle of the thigh, which is the knee flexor. Injury to the flexors occurs when the muscles are overloaded while bending the knees while running. The direct cause of the poor condition of the flexors may be an insufficient warm-up preceding a strenuous run. The cause of an injury may also be overtraining of the muscle, improper diet or insufficient regeneration between workouts.

Symptoms

In the case of long-distance runners in this injury there is a pulling pain in the back of the thigh and a felt tension that preventscontinuation of the run. The pain may be accompanied by an audible 'click', and even swelling and bruising may appear around the muscle. A slight pain means that the injury is temporary and not advanced - usually it's just overstrain. The stronger the pain, the more severe the damage to the muscle. With a very severe muscle tear, a break in the continuity of the muscle may be palpable.

Treatment

Acute pain should be a signal to stop training immediately. The sore spot should be cooled. The injury should be reported to a doctor who will determine its extent. Treatment depends on the severity of the muscle damage. Rest and ice packs usually help in a minor injury. It is often necessary to take anti-inflammatory drugs.

After the symptoms have disappeared, recovery is important, which should last from several to several dozen days, depending on the severity of the injury. If the continuity of the muscle is completely interrupted, surgery is applied. It is a reconstructive procedure that involves sewing the muscle in the right place. After the operation, it is necessary to stiffen the leg, followed by rehabilitation. In this case, the return to training may take up to six months.

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