When you take up running you also take up a new range of pains and the risk of being injured. Pushing your body too much is usually the source of injuries in beginner runners. Even if you're talking up running again, after a long pause, you might suffer these types of injuries, if you don't take it slowly. Here are the injuries that beginners suffer most often and how to avoid them.

Runner's knee

Patellofemural pain syndrome, known as the runner's knee, is a condition which defines the soreness around the kneecap, which is common in runners. Overuse, a muscle imbalance or other foot problems can lead to the irritation of the soft tissues of the knee, the cartilage, the fat tissue and the tendons. According to Dr. Melepura, pain management specialist, you can avoid this injury by strengthening your glutes and quadriceps, thus reducing the pressure on your knee. Use a foam roller to improve your mobility and embrace dynamic stretches.

Ilotibial band syndrome

The ilotibial band is a ligament which stretches from your pelvis to the outside of the thigh and has the role of stabilizing the knee when you run. If this ligament is too tight it can lead to pain in the knee. To avoid this problem, you need to strengthen your glutes by using a foam roller. Also, start with running on short distances, adding miles as your body gets used to the new routine. Make sure you wear proper running shoes and avoid running downhill.

Plantar fasciitis

The fascia is a tissue inside your foot which ties your heel with the toes. A long training session can put too much pressure on the fascia, leading to small tears in the tissue. As they got inflamed, you will feel intense pain in the heel. The pain can become more intense in the morning or after long periods of sitting or standing. To prevent this type of injury you can embrace a routine of stretches for your calves and the fascia.

Piriformis syndrome

The piriformis muscle helps you maintain your balance when you switch from your left foot to your right foot and stabilizes your hips. When you push your body too much during the running sessions this muscle can apply a lot of pressure on your sciatic nerve. This leads to pain in your bottom or tingles which run down from your hips to your toes. To avoid this injury you can strengthen your core and your glutes.

Tibialis tendonitis

The posterior tibialis tendon ties your calf muscle to the inside of the ankle, providing arch support. Overusing it can lead to irritations and inflammations, as well as tears, which are very painful. At the same time, injuries in this tendon can lead to a flat foot in time. To prevent this type of injury you need to make sure your running shoes allow your foot to roll naturally when you run. Invest in a pair of high quality shoes, which support your feet and allow you to run without putting additional pressure on the soles of your feet.

Author's Bio: 

Naren is a Freelancer Writer, Entrepreneur and passionate blogger.