Running is a great way to get in shape, but it can also be dangerous if you aren’t careful. Here are some of the most common injuries that runners encounter when they’re out on the trail.
Calf cramps
Calf cramps are a common occurrence in distance runners, and can be caused by dehydration or electrolyte imbalance. The best way to avoid a cramp is to stay hydrated before, during and after exercise. You should also choose your running route carefully—if you run on concrete all the time, it’s likely that you will be more prone to calf cramps than if you ran on dirt or grass.
As soon as the muscle begins to spasm (usually during exercise), stop what you’re doing immediately! If the muscle continues to contract after stretching it out, call 911 immediately; this means there may be nerve damage at work here and they need professional help right away. It’s also important not to try running again until the pain has gone away entirely; otherwise there’s just going be more damage done!
Ankle sprain
An ankle sprain is when the ligaments in your ankle are damaged. This may happen if you’re running and step on an uneven surface, twist your foot during your stride, or land awkwardly after jumping up to catch a ball.
Symptoms of an ankle sprain can include pain that worsens when you put weight on the injured area and swelling around the joint. If you have these symptoms, stop running immediately so you can rest and treat your injury. If left untreated, it may take up to six weeks before they fully heal!
To prevent this common running injury: be sure to wear appropriate shoes (not too tight or loose) with good arch support; strengthen your ankles by doing exercises like calf raises; stretch before and after long runs; use caution when traversing uneven surfaces like sidewalks made from bricks or rocks; wear protective gear if playing sports such as basketball where falls are common
Knee pain
Knee pain is one of the most common pain-related issues for long-distance runners. It can be caused by muscle strain, tendonitis, chondromalacia, patellofemoral syndrome and patellar tendinopathy.
The most common cause of knee pain during running is patellofemoral syndrome (PFS). PFS occurs when there is too much force placed on your knees while they are moving toward each other in a straight line. This causes friction between the front area of your thigh bone (femur) and its surrounding cartilage at the front of your knee joint. As this friction increases over time, it may lead to several symptoms such as anterior knee tenderness or swelling around the kneecap
Running is a great activity for your body and mind. However, it can also cause injuries if you don’t take care of yourself. If you have any concerns about your physical condition before running long distances, we recommend wearing knee brace for runners or consulting with a doctor first to make sure everything is in order.
