Running problems, and how to treat them?

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Do you run regularly but often find yourself in pain? Here are some common problems and some tips on how to treat them

Plantar fasciitis

This condition usually feels like an ice cube going through the heel. You will feel tenderness on the bottom of the foot – which will be worse in the morning. The condition is not serious, but you should see a doctor to rule out something serious like a stress fracture.

Cause – The plantar fascia is a band of tissue that runs along the bottom of the foot. It connects the ankle to the ball. This area is under pressure every time you take a step. People with heels that pronate, very high arches, or flat feet are predisposed to this condition. If you do not stretch enough before walking, you can bring this condition.

Prevention – Stretch at least three times a day – first thing in the morning and also after a walk. Target the calf muscles, tendons, Achilles and plantar fascia during this stretch. Stand on your toes on a step and drop your heels and count to ten slowly.

Treatment – Take a break from regular walking. Roll your leg in a frozen water bottle and stretch it to relieve the pain associated with the condition. Your doctor may recommend wearing a night splint or stretching the leg while sleeping if the pain doesn’t go away. If you wish to continue Plantar fasciitis shoes Could be a good investment.

Muscle spasms

Muscle cramps will feel like a tight squeezing pain in the calf muscles. The condition is not serious, and if the cramps do not go away, you should see a doctor.

Cause – Cramps usually occur when you do some strenuous exercise like walking uphill. Although there are many causes of muscle cramps, the most common cause is that the muscles are not used to exercise. This can happen if you are dehydrated or low in potassium. In fact, potassium is an electrolyte that comes out when you sweat.

Prevention – Start your exercise routine slowly and build it up to walking longer distances or harder routes. Don’t overwork yourself in the process. Avoid dehydration by drinking plenty of water while exercising. Get some potassium into your system by eating a banana or drinking a sports drink that contains electrolytes.

Treatment – ​​Stop, hydrate and stretch. Don’t forget to try the calf stretch. Many people find that bathing in salt or rubbing CBD cream After exercise can significantly help alleviate pain

Sprained ankle

You may experience a sharp pain in the ankle that fades to a dull ache over time. Sprains are usually not serious and just mean you’ve stretched the ligament. However, if you have difficulty bearing weight on your leg, you should have your sprain checked to rule out a fracture.

Cause – A sudden twist in the ankle can cause a sprain. This often happens when you make an awkward move.

Prevention – Sprains occur when you walk on uneven surfaces like cobblestones or grass. You have to watch where you walk. Walk on flat sidewalks and be careful when walking on rough surfaces. Perform this exercise to strengthen your ankles. Hold a resistance band with your hands. Now step up the band. Kick the leg against the force of the resistance band.

Treatment – ​​Most sprains get better with time. You should avoid using the feet too frequently. Elevating the legs on the heart or ice can help reduce swelling – you can do this while lying indoors with your legs above your head. Outdoor furniture. Your doctor may recommend wearing a pain brace that won’t reduce. Physical therapy is the most effective treatment for most sprains.

Achilles tendinitis

This is a condition where you will feel a dull or slightly burning pain behind the ankle or ankle. It’s not that serious. Bad injuries to the Achilles tendon may sometimes require long-term therapy or surgery. That is why you should not ignore such injuries. If the condition causes the tendon to rupture – which is very rare – you will need immediate surgery to correct the condition.

Causes – Tight calf muscles cause Achilles tendinitis. Our tendons and ligaments are not as elastic as we age. Strenuous exercise without preparing your body for it can put you at higher risk for this condition.

Prevention – Stretch the calves when they are warm, such as when you finish taking a shower. Be sure to warm up with a five-minute walk before walking or running. Stop and stretch before and after walking. This is a good exercise for you – stand with your hands against a wall and place both feet on the ground. Now take a big step with one leg and hold the position for 10 seconds. Then repeat with the other leg. Make sure you build up your walking routine gradually.

Treatment – ​​Rest is the best treatment for this condition. If swelling persists, your doctor may recommend an anti-inflammatory medication or icing the foot. A night splint can help keep the tendon stretched. The gel heel inserts on show will help take the pressure off the tendons when you start walking again

Lower back pain

This condition feels like a dull or sharp pain in the lower back, back of the leg, or hip. The condition is not serious but occurs mostly in those with a history of back pain. Your condition should be checked – especially if there is radiating pain, tingling or numbness in the legs. This may signal a pinched nerve. Your doctor will find the root of the condition to prevent it from getting worse.

Cause – It is a muscle strain. This could mean a disc in the back is bulging and pinching the nerve. The jerky movement of walking will aggravate the condition.

Prevention – Use proper posture while walking. Lower back pain is very common among smokers. Obesity is another condition that can aggravate the condition.

Treatment – Stop exercising until you talk to a doctor. But research reveals that moderate activity can relieve chronic back pain. If you have a history of lower back pain, it’s best to do a little exercise every day.

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