7 Common Running Injuries and How to Avoid Them - Iliotibial band (ITB) syndrome

Iliotibial band (ITB) syndrome

What it feels like: Pain around the outside of the knee and/or hip.

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Iliotibial band (ITB) syndrome

What it is: When the ITB, a thick tendon that runs from the hip to the knee, becomes tight, it can create tension on the fluid sacs (bursae) located at the knee and hip joints, causing them to swell.

Fix it: Cut back on your mileage by 50 percent or take a few weeks off entirely. Try cross-training with a low-impact activity, like cycling. Icing the area may also help.

Prevent it: Regularly roll out the sides of your hips on a foam roller to break up tissue adhesions. And add strengthening exercises, such as hip raises, to weekly workouts.

 

Shin splints

What it feels like: Pain along the inside or outside of shins; you'll usually feel it at the beginning of a run.

Shin splints

What it is: An inflammation of the muscles or tendons located around your shinbone.

Fix it: Ice the area and stretch your calf muscles. Scale back or skip running until you're pain-free.

Prevent it: New runners can be prone to shin splints, but you can steer clear by increasing distance slowly, notes Eckenrode. Flat feet can also contribute; talk to your doc about orthotics.

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