The Amateurs' Run Club- 3 Common Lower Limb Injuries to look out for

Welcome Back!

How are you? I hope you're staying as healthy and as safe as possible! Amidst all that has been happening I hope you have been able to stick to your exercise and running routines. Personally, over these past few weeks I have not been consistent with my own workout and running routines BUT I have gotten better and now getting back in line!

I have noticed A LOT more persons getting out to run and walk within their communities and this is GREAT! It makes me very EXCITED and HAPPY! 

With that said this week I've decided to share 3 common injuries to look out for as we get our weekly aerobic exercise in!

3 common Lower limb injuries(in no particular order):

Anterior Knee pain- This commonly occurs when the Patella (knee cap) is not moving properly on the lower part of your Femur (thigh bone). This can be caused by many different reasons such as: 

• Weak Quads- which can be resolved by strengthening the muscles on the front of your thigh as well as Hip Abductors.
• Patella tendonitis also called Runners' knee
• Chondromalacia of the Patella
• Patella Mal-tracking 

Achilles Tendinopathy- This is generally an overuse injury and is usually characterised by stiffness, swelling and pain in the Achilles tendon (Heel cord). However other causes may include: 

• Improper footwear while training
• Improper training terrain 
• Poor training technique

Pain tends to be more severe or noticeable when going up an incline. This can be treated by icing, stretching and strengthening of the Achilles tendon.

Plantar Fasciitis- The Plantar fascia (a thick band of tissue) is located on the soles of your feet and helps to create support for the arches of your feet. With Plantar Fasciitis the fascia becomes inflamed which causes a sharp pain in the region of your heel upon taking your first few steps in the morning. The pain tends to go away throughout the day but may come back after long periods of standing or running.

Like most conditions these problems can be treated with exercise, stretching and the use of other modalities. 

What are some other pains or conditions that you experience while running? Feel free to share them in the comments section. 

See you soon and keep SAFE. Don't forget to SUBSCRIBE!