ATHLETE INFORMATION SHEET
1. Knee and Patella Problems
Running downhill or on hard ground can put excessive stress on the kneecap due to muscle imbalances and weakness in the hip muscles. Run uphill or on softer ground whenever possible. When pain occurs, you can bandage your knee, use anti-inflammatory medications and rearrange your running distance to suit your form. Be sure to stretch your legs after exercise and choose suitable running shoes. Anti-inflammatory medications and R.I.C.E. strategy (Rest – Ice – Compression – Elevation) speeds up your recovery process.
2. Sole Pain and Disorders
To relax your sole, choose shoes with extra padding, do heel stretching exercises and get enough rest.
3. Shin Splints (Medial Tibial Stress Syndrome)
It occurs with pain in the lower part of the leg, especially in the inner front area of the shin bone. Causes include inflammation of the muscles and tendons surrounding the shin bone. To reduce pain: Apply ice for 15–20 minutes, keep your legs elevated when going to bed at night, use the right shoes, and avoid running on hard surfaces.
4. Iliotibial Band Syndrome (Friction Syndrome)
It manifests itself with burning or sharp pain in the front and outer part of the knee. It occurs as a result of injury to the thick tendon extending from the hip to the shin bone. To relax, do stretching exercises that specifically target the hip and upper leg muscles.
5. Patellar Tendonitis
The risk can be reduced by doing strengthening exercises for the knees and tendons. Squat exercises on one leg strengthen the muscles around the ankle.
6. Muscle Injuries
Tears or injuries may occur as a result of excessive stretching of muscle fibers and tendons. Reasons include overload, lack of flexibility and not warming up. To prevent it, do adequate warm-up before running, do not neglect stretching exercises, rest and apply ice for long-lasting pain.
Injury Prevention Rules
10% Rule: Do not increase your weekly running distance by more than 10%.
– Warm-up and Cool-down: Adequate warm-up and stretching after exercise reduces the risk of injury.
– Correct Technique: Wrong technique both reduces performance and increases the risk of injury.
– Shoe Renewal: Renew your running shoes after 1000 km of use.
– Prefer Flat Ground: Avoid rough surfaces, be careful on slopes.
– Strength and Endurance Exercises: Do additional exercises that strengthen the body.
– Rest Days: Take at least one day a week to rest.
