The benefits of running for the body are multiple, from good immunity to weight loss and stress release. But running without a plan, without a proper warm-up and stretching exercise program and without proper equipment (especially shoes), can lead to lesions/injuries.

It is important to know your own physical condition and to set realistic short-term and/or long-term goals (weight loss, physical condition improvement, muscle mass growth etc.). The running/training plan is chosen depending on the set objectives. Useful tips in this regard can be obtained from specialists in the field.

Many injuries occur as a result of skipping the warming-up and inadequate stretching. Before running the muscles must be warmed up by walking or light running, followed by some exercises that involve the whole body. As a subsequent step stretching exercises are performed, that are resumed after the actual exercise.

Light, breathable clothes are to be chosen.

An important role is played by the shoes, which must be especially designed for running and necessarily the right size (9 out of 10 women wear smaller shoes than they should). When the soles wear out, the shoes must be changed.

For flat feet or feet with high arches, you can insert personalized pads into shoes.

However, it is also important to listen to our body and not to ignore the pain. If the pain persists in a muscle or joint and does not subside after rest, then we must go to a specialist in the medical field.

Achilles tendonitis (inflammation of the Achilles tendon) causes pain and stiffness in the tendon area, especially in the morning and as we exercise. It is usually caused by repetitive tendon stress, such as running over very long distances.

➢ Rest for a few days.

➢ Ice applied topically, in sessions of 5-10minutes, 3-5 times/day. Always put a towel between the ice and the area on which it is applied.

➢ Exercises to stretch the calf muscles and the Achilles tendon.

The runner's knee is one of the most common types of overwork-induced injuries found in runners. The iliotibial band then occurs, which is a fascial structure of fibrous tissue, present along the outer part of the foot that becomes inflamed. The iliotibial band starts at the level of the pelvis and stretches to the outer area of the knee joint. The band works in accordance with a few thigh muscles to provide stability to the outer part of the knee.

When the iliotable band does not work properly, running can become painful and is necessary to interrupt it. The pain is usually present on the side of the knee and sometimes it can also irradiate in its anterior part. Treatment includes:

➢ Rest
➢ Ice applied topically, in sessions of 5-10 minutes, 3-5 times a day
➢ Cortisone injections. If the pain does not improve significantly within a few weeks, local cortisone injections can help reduce inflammation and pain.
➢ Physical therapy, through massage and stretching techniques, contributes to the reduction of the tension of the iliotibial band and through specific exercise programs contributes to the recovery of all muscle imbalances in the lower limb.

➢ Electrotherapy can also be used to accelerate healing

Also called a fatigue fracture, this is a small crack in a bone, usually in the tibia or bones of the foot, which causes pain and discomfort. Stress fracture can be caused by a heavier activity than the body can at the moment.

The pain worsens with physical activity and is reduced when resting.

Treatment includes:

➢ Rest
➢ Drug treatment with anti-inflammatories, administered for short periods of time, 7-10 days
➢ Physical therapy, through special exercise programs
➢ Wearing orthotics, especially while walking
➢ Gradual resumption of physical activities

Periostitis is an inflammation of the periosteum, which is the shell of the bones, most commonly manifested in the tibia. Each bone is wrapped in a vascularized membrane that protects it. Periostitis occurs either due to too much effort or because of shock or it can also occur in the case of motor deficits. More precisely if there is a condition in the hips, it can change the way the center of gravity is related to the foot. When the center of gravity is shifted forward, the weight is higher at the level of the fingers and at the level of the tibia.
Treatment includes:

➢ Rest
➢ Ice applied locally
➢ Shoes that better absorb shocks (with absorption gel)
➢ Stretching exercises (stretching)
➢ Slow resumption of workouts, initially with the decrease of their intensity.

Muscle strain is a condition that occurs as a result of overloading the muscles. Some of the physical activities that work muscles and can cause muscle strains are: exaggerated limb stretching and running. Muscle strain is manifested with pain, swelling, local bruises and hematomas (in the situation when the rupture of muscle fibers is also associated)
Treatment includes:

➢ Rest
➢ Ice applied locally
➢ Stretching exercises, initially static and then dynamic
➢ Resumption of gradual physical effort

Plantar fasciitis is one of the most frequent causes of pain in the heel. The plantar fascia is a band full of tissue that stretches from the level of the fingers to the heel bone (calcaneus) that connects and forms the arch of the foot. When the plantar fascia becomes too tense, it can pull on the heel bone causing pain and inflammation. Thus, walking or running will be accompanied by pain in the heel.
Treatment includes:

➢ Rest

➢ Ice applied locally

➢ Footwear has an important role both in the prevention, as well as in the treatment of plantar fasciitis. It can have a pad adapted to individual needs and for people who do sports or run, shoes must be purchased from specialized stores.

➢ Physical therapy: massage, manual therapy and specific physical exercises help significantly stretch the plantar fascia and reduce the tension in the fascia.

➢ Gait analysis
Using special devices (gait scanners and pressure plates), gait analysis is useful because it provides information on the biomechanics of the foot. Often the biomechanics of the foot is a predisposing or causative factor of plantar fasciitis.

Ankle sprain is one of the most common orthopedic diseases and occurs suddenly, as a result of a twisting movement of the foot, affecting both soft tissues and ankle ligaments. initial position.

Sprains occur when these ligaments are strained over the maximum limits of elasticity (stretching) most frequently during walking or physical activities on an irregular surface, which can demand ligaments until their complete rupture.

Ankle sprains are manifested with the sudden swelling of the foot and ankle associated with their bruising. Sometimes bruises can go up to the level of the calf. Intense pain is present both in orthostatism (impossibility to sit on the affected leg) and during walking and the mobility of the ankle is reduced.
Treatment includes:

➢ Rest
➢ Ice applied locally
➢ Wearing an ankle pad that achieves local compression, helps heal ligaments and reduce inflammation.
➢ Drug treatment with anti-inflammatories
➢ Physical therapy, through stretching exercises, muscle toning exercises that support the ankle joint and balance exercises, aiming at:

• Reducing inflammation and pain
• Increasing mobility in the ankle joint
• Increasing ankle stability
• Restoration of damaged ligament
• Prevention of relapses