fast runnerIn an ideal world, every step you take should be pain-free – no aches, no soreness from the previous day’s workout, and no twinges.

The reality is, many runners and athletes often have to deal with this type of problem. Sometimes, a tight hamstring, a sore leg or an ankle sprain can hinder you in carrying out your daily activities. Although these nagging issues are not as serious as you might think, they can be incredibly annoying.

According to health experts, there are seven (7) hotspots that get frequently injured. Learning more about these injuries will help you treat them and possibly avoid them.

You can take some turmeric for pain to help relieve some of the discomfort, but it is good to be aware of the possible injuries.

Keep on reading to learn more.

1. Muscle Strain

Muscle strain is often caused by overstretched muscles while running. Many people suspect muscle strain is about to happen when they start feeling a popping sensation in their leg. Treatment for muscle strain is pretty straightforward – just remember the acronym R.I.C.E. This acronym stands for rest, ice, compression and elevation. The most common muscles affected by strain are calf, groin, hamstrings, and quadriceps.

2. Ankle Sprain

Ankle sprains typically occur when the ligaments surrounding the ankles are either overstretched or are torn. This often occurs when the athlete or the runner twists his or her foot or rolls the ankle inward. Just as muscle strains, R.I.C.E. can treat ankle sprains. In some cases, ankle brace for running is needed.

3. Stress Fracture

Excessive running can sometimes lead to stress fracture. This is the small crack in the bone that causes discomfort and pain, often caused by working too hard before your body gets used to a new activity. The pain often radiates from the shin to the foot. The problem usually gets better with rest.

4. Runner’s Knee

A runner’s knee is a very common injury caused by overuse and it has several different causes. One of the most common sources is when the kneecap gets misaligned. Over time, the cartilage on the knees will wear down, and the older you get, the more susceptible you become to runner’s knees.

5. Shin Splints

Shin splints or also known as medial tibial stress syndrome is the pain felt by runners when the surrounding muscles in the shin bone called tibia have a tear. This injury is common among new runners are often a sign of wearing the wrong footwear. R.I.C.E. and some painkillers can ease the pain. Applying some Kinesio tape can also help hasten the recovery.

6. Achille Tendon Inflammation

Inflamed Achilles tendon is also called Achilles tendinopathy, or tendinitis. The inflammation often surrounds the tendon that attaches the calf to the back of the heel. This is also caused by repetitive stress and overactivity. Tight calf muscles can also add to the problem.

7. Iliotibial Band

When you run, your knee extends and flexes. Too much of it causes the iliotibial band to rub on the side of the femur. When this happens, irritation occurs. People who suffer from this are those who have weak gluteal muscles and hip abductor. Leg exercises and stretches before running can prevent the injury.

Before you run, make sure to hydrate yourself. Do warm-up exercises and stretch for at least five minutes before running. Start with a slow pace and slowly increase the intensity. Wear the proper running attire and footwear as well.

A majority of running injuries can be relieved by R.I.C.E. However, if the pain persists, it is best to see your doctor. Running injuries can range from mild to extreme, so never take your doctor’s advice for granted. Take the necessary actions needed to hasten the healing of the injury so that you can come back to your favorirt running activity as soon as possible.