Running is one of the most popular forms of exercise due to its simplicity and numerous health benefits. However, repeated impact from running may sometimes bring injury, especially if precautions are not taken properly. The most common area affected by running injuries is the knee, with every stride bearing significant stress on it. The following blog will focus on how to avoid running injuries, with particular emphasis being given to knee pain treatment in Dubai.

Whether you are an experienced runner or a starter, knowing the causes of running injuries and ways of preventing them goes a long way in maintaining one’s fitness levels without any long-term damage in the process. Ojas Physiotherapy is an expert in treating knee pain in Dubai.  We provide various customised solutions to prevent injuries and avoid surgery.

Understanding Running Injuries – In the Context of Knee Pain Treatment, Dubai

These injuries could be from bad form, wrong choice of footwear, too much training, or simply because the human body is fragile. Some common running injuries include the following:

• Runner’s Knee (Patellofemoral Pain Syndrome): This is one of the most common running injuries. It involves pain around or behind the kneecap from misalignment, muscle imbalances, or overuse.
• IT Band Syndrome (Iliotibial Band Syndrome): A condition that involves tightness or inflammation of the IT band. A ligament that runs down the outside of the thigh, becomes tight at the outside part of the knee which causes the pain.
• Shin Splints: Pain along the shinbone, as can be caused by overuse, especially when increasing mileage or running on hard surfaces.
• Achilles Tendinitis: Inflammation of the Achilles tendon due to overtraining or improper stretching.
• Plantar fasciitis: This is inflammation of the thick band of tissue in the bottom of your foot. Inflammation of this tissue causes heel pain, usually worse in the mornings and after long runs.

While these injuries can be painful and debilitating, most of them can be prevented by paying attention to a proper approach to both training and care.

👉🏾 UNDERSTAND VARIOUS SPORTS INJURIES

Knee Pain – The Runner’s Nemesis

Probably the most common running injuries runners have to put up with is knee pain. The constant impact and tension on the joint of the knee significantly heighten the risk of injury or inflammation. Among the common ones, a runner’s knee, IT band syndrome, and patellar tendinitis are major causes of knee pain.

Causes of Knee Pain Among Runners

• Overuse: Long-distance running or running at higher frequencies without any rest may bring overuse injuries. The knee joint is especially sensitive to repeated stress with each step and thus can become increasingly vulnerable to damage.
• Poor Running Form:  Running with incorrect form does not eliminate over-stride or proper utilization of the footstrike. Hence, additional stresses are placed on the knee.
• Weak Muscles: Weakness of the supportive muscles, especially the ones around the hips and glutes, enough down to the quadriceps can lead to imbalances that further add stress to the knee.
• Poor Footwear: Individuals who wear the wrong type of shoes or run in worn-out shoes experience the effects of misalignment and extra stress on the knees.
• Sudden Increase in Mileage or Intensity: A sudden increase in running distance or intensity that your body is not conditioned to can easily result in an injury.

Fortunately for people in Dubai, knee pain treatments in Dubai, are widely available, offering both preventive care and rehabilitation for injured runners.

Knee Pain Treatment in Dubai

Dubai has emerged as a destination for world-class healthcare facilities that offer various modes of knee pain treatment among runners. Thus, the solutions shall range from simple exercises such as physiotherapy to advanced surgical interventions.

Conservative Treatments

For most knee injuries, conservative treatments are undertaken first before considering other options. Examples of these include the following non-surgical ones:

• Physical Therapy: This is the centrepiece of knee pain treatment. It focuses on the strength, flexibility, and balance of the knee. Special personalized clinics in Dubai will take a runner through specific therapy plans targeting fast recovery to get back into running mode.
• Rest and Ice: Overuse injuries of the knee do require complete resting of the joint to heal. Ice packs can be applied to the knee to help reduce inflammation and swelling after a run.
• Compression and elevation: This includes the use of a knee brace or compression wrap, which helps with swelling and support. Elevate your knee whenever possible, especially after long runs, since this will aid in reducing fluid buildup.
• Anti-Inflammatory Medication: Over-the-counter drugs, including ibuprofen, can temporarily reduce pain and inflammation.

Advanced Treatments

Advanced medical intervention in serious knee injuries that do not respond to conservative treatment can be:

• Injections: Corticosteroid or PRP (Plate-rich plasma) injections can be made to reduce inflammation and enhance the healing process. The majority of the clinics in Dubai offer PRP therapy, which utilizes a patient’s blood, accelerating the repair of tissues.
• Surgery of the Knee: Severe cases of damage, such as torn menisci or ligament injury, do need surgery. Arthroscopic surgery of the knee is a minimally invasive procedure that enables surgeons to undertake repairs of the damaged tissues without much recovery time. Several surgeons in Dubai are specialists in knee procedures and ensure running enthusiasts who suffer from major injuries receive the best possible care.

Whatever the type of treatment, conservative or advanced, getting handled by health professionals who can understand the particular needs of a runner is important. The goal should always be the treatment of injury while minimizing the risk of re-injury.

👉🏾 Check Out the Treatment and Therapies Provided by Ojas

Common Mistakes That Cause Running Injuries

Even the most seasoned runner can make mistakes that cause them an injury. Below are the common mistakes that a person should avoid to be healthy and injury-free:

• Skipping Rest Days: Overtraining is one of the leading causes of injury. Rest days are as important as training days in that this is the time when your muscles can recover and rebuild.
• Running on Hard Surfaces: Continuous running on concrete or hard-surface ground increases the amount of shock your knees will have to bear. Opt for softer surfaces, like grass or trails, to take some of that pressure off your joints.
• Bad Form: Runners sometimes get in bad form, whether that is overstriding or slouching. The result of injury can occur from this, so see a coach or physical therapist to make improvements to prevent them.
• Neglecting Stretching: Obviously, one would not want to neglect stretching since it is in that regard that the flexibility of a person is maintained and protects against the possibility of muscles tightening up which can contribute to knee pain.

Running is a fantastic way to stay fit, but it’s important to take care of your body to avoid injury. Knee pain is one of the most common issues runners face, but with proper training, strength-building exercises, and preventive measures, you can keep running strong without getting sidelined.

Try out the Knee Pain Treatment of Ojas Physiotherapy

Got knee pain? Don’t brush it off! Tackling it early can stop it from getting nastier. At Ojas Physiotherapy in Dubai, we specialize in knee pain treatment for runners and sports folks. Our crackerjack team will whip up a custom plan. We’ll handle your pain and get you back in action. Contact Ojas Physiotherapy to book an appointment or for a free consultation now.