When we put our bodies through any sort of physical exercise, there is always going to be an increased chance of injury. We’re asking them to absorb pain, push themselves to their limits and then recover quickly enough so we can go on another run a day or two later.

Some estimates put the number of runners who get injured each year at nearly eighty percent. That’s huge. Most injuries are caused either by overdoing it or by sudden changes that our bodies don’t have time to adjust properly to, such as an increase in training volume.

Here are four of the most common running injuries – and more importantly, ways that you can avoid them.

Runners knee

So common among runners is this problem, that it is actually named after them. If you want to get technical and medical about it, then the proper name is patellofemoral pain syndrome and it can leave a pain around the kneecap.

It comes about through pounding onto the hard pavement or running downhill, where more stress is applied to the knee. Ways to avoid it include sticking to flat terrain or running on softer surfaces such as a track or grass. You can also invest in a knee brace or tape the problem area up.

Shin Splints

Shin splints are among the most nagging of injuries that a runner can face. They occur when the muscles and tendons around the shinbone become inflamed through overwork. If you’re suffering from shin splints, then one solution is to ice the shins for 15-minute spells before keeping them elevated at night.

Prevention is harder but it largely focuses on your running shoes, which need to be the right fit and with a shock-absorbing insole that supports the arch of the foot. You can also try avoiding hard surfaces or running uphill, both of which put the shin under added pressure.

If you are currently suffering from shin splints, there are several remedies you can try for relief. Ice therapy remains one of the most effective methods for reducing pain. In addition to icing, massages also help to alleviate muscle tension around the shin area. To find a qualified massage therapist, search online for “massage near me in Wheaton, IL” (or in different areas) and select a reputable massage center that specializes in sports or orthopedic massage. And, if these steps do not fully alleviate your discomfort, you may also use over-the-counter medications, such as ibuprofen, to help reduce inflammation and manage your pain.

Lower back pain

The most common back pain experienced by runners comes from muscular strains and pains which are characterized by a lower back muscle spasm and pain centralized in the lower back, just above the buttocks. It will come on quickly, most likely if you haven’t warmed up effectively enough or lifted something in the wrong way. While you might want to contact one of these chiropractors for back pain if you are suffering, preventing back pain in the first place may be your best option.

One out-of-the-box way to avoid lower back pain is with an inversion table, a form of therapy that involves you being hung upside down at an inverted angle to stretch the spine. For an idea of how an inversion table could benefit you, have a look at Bestinversiontablereviewss.Com.

Plantar fasciitis

A fancy name for a not so fancy injury. Essentially, plantar fasciitis is damage to the tissue on the bottom of your feet. Excessive pounding on the roads or unhelpful footwear – flipflops should only be worn at the beach, people – can cause it, leading to a stabbing pain in the arch of the foot and extreme stiffness all across the sole. You can treat it by wearing shoes with added cushion or stretching your heels by rolling your foot over a tennis ball.