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continued...

Muscle pull commonly affects these muscles:

  • Hamstrings
  • Quadriceps
  • Calf
  • Groin

6. Ankle sprain. This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward. 

Sprains typically get better with rest, ice, compression, and elevating the foot.

7. Plantar fasciitis. An inflammation of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes.

People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.

Treatment includes:

  • Calf stretches
  • Rest
  • Icing the bottom of the foot

8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.

IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation. 

Treatment includes:

  • Cutting back on exercise
  • Heat and stretching before exercise
  • Icing the area after activity

9. Blisters. These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.

To help prevent blisters:

  • Start using new shoes gradually
  • Wear socks with a double layer
  • Apply petroleum jelly on areas prone to blisters

10. Temperature-related injuries. These include:

  • Sunburn
  • Heat exhaustion
  • Frostbite
  • Hypothermia

You can prevent these by dressing appropriately, staying hydrated, and using sunscreen.

Tips to Prevent Running Injuries

By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.

Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.

Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.

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