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Running: How to handle bone injuries and keep running?

running injuries


The most common bone injuries that are caused by running are related to stress fractures. These types of fractures are a complete or partial damage in your bones due to its inability to handle the repetitive force you cause while running.


Abnormal mineral content or even stiffness are what mostly trigger bone fractures. If you’re a runner, the highest chances for you to experience these types of fractures are when you start a new training method. Or, when you increase your running intensity.


The stress fractures usual appear on the small bones located in your toes or leg bones located below your knee.



Main causes of bone injuries on runners


Some of the most common causes of these types of bone injuries are as follows:


– Running on hard surfaces for too long

– Mistakes during your training (running, exercises) method

– Repetitive moves loading over a long period of time with high intensity moves

– Wrong or inappropriate footwear

– Specific and personal biochemical anomalies such as narrow tibia bone, hips that don’t move in the wright way etc.

– Excessive running sessions during the first months after childbirth or even breastfeeding

– Decreased estrogen levels that cause a reduced mass in your bones


The main symptoms of these bone injuries include pain which is associated with running and it is only relieved during your resting hours. When pain that doesn’t go away after you rest, it means your case is more serious than others.  Also, another common symptom in cases where your bone fracture is superficial is related to the tenderness feeling on your bones.



How to treat bone injuries?


If structural or even functional anomalies such as tightness or stiffness are the reason to cause your bone injury, then, the best thing you can do is to visit your therapist. He is the one to properly help you release the tight and over-worked tissues.


Structural anomalies are another case. They that are located on your foot and contribute to a stressful pattern of your foot moves or above your knee, which can be strongly supported by different shoe inserts. Even though there might be other possible but rare causes of different bone injuries such as local inflammatory muscles, bone tumor etc., there are some basic things you can do in order to prevent bone fractures.


Wearing good, suitable running shoes is the first step you should take. When you experience minimal bone pains, try to immediately let your body rest for at least a week before you hit the road again. Sometimes, a stress fracture becomes a serious case due to an incomplete resting time. Eating well, clean and in the right way is also crucial for regulating your mineral content in your bones.


Experts also recommend to always including strength and flexibility exercises in your training session. Working on strength and flexibility will significantly reduce your chances of stress fatigue. You should also test your biochemical content and bone structure. Having frequent professional sport massages is also a great investment on your physique.



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