Running injury is most common in every runner.
50% of runners faces injury due to running
The most common injuries are Shin splints, Achilles tendonitis, Runners knee, Planter fasciitis and Iliotibial Band Syndrome.
These injuries are caused to damage in soft tissues of muscles. It is seen that most of the running injury are caused due to damage in soft muscles tissue. So treatments of these injuries are fast and easy.
Runners can recover from soft tissue injury fast than damage caused due to fracture in bones. Runners can recover from soft tissue injury within 48-72 hours with following R I C E treatment.
R I C E treatment method stands for R= Rest, I= Ice, C= Compression, E= Elevation.
R I C E treatment has proved beneficial to every running injury as it targets main cause of injury. Running injury are most common due to stress.
R I C E method proves useful in the treatment of 95% injuries within 48-72 hours. It reduces swelling and pain and to recover faster.
R – Rest
Rest is basic and most important in any injury treatment. Rest for 2-3 days gives time to recover.
Rest provides time to recover from an injury caused due to stress.
Stress are relieved during the rest period. Rest is also crucial for those runners feel acute pain in their leg during training.
I – Ice
Ice is very useful in the treatment of an injury. Ice can be applied to the swelling region are the part where you feel pain. Ice provides a good option as it relieves pain quickly as you apply it.
Due to icing on the injury pain is reduced due to increase in the flow of blood. The flow of blood reduces swelling and heals the injury faster.
Never apply ice directly on your skin. Wrap ice in a piece of clothes or towel.
Apply ice for 15-20 minutes at a time and then let it to warm at room temperature. You can repeat this process 4-6 times a day and continue it 2 days after your injury.
C – Compression
Compression helps to limit swelling and recover damage. Compression relates the principle of providing support to the injured part.
You can wrap a bandage that provides extra support and comfort to the injured area.
Take care you tie this bandage loosely. Don’t tie bandage too tightly as it cut blood flow. This will limit blood supply to the injured area thus delaying injury recovery.
E – Elevation
Elevation can help to treat swelling in injury by the principle of gravity. As you lay down, put your leg on two pillows. It will allow draining blood from injured area and recovering faster.
Tips to Recover Injury Faster
- Follow R I C E method for 2-3 days.
- Stretching helps to loosen your muscle. Stiffness in the muscle mostly causes injuries. Thus perform stretching exercise daily during training or treatment of an injury. Perform stretching slowly and never force to stretch your muscles. Give time for stretching as it depends on your flexibility.
- If it still pain, then it is best to visit a physician.