Run happy, less injury

Running enthusiasts may have already started preparing for HA Run scheduled for 1 March next year. HASLink has talked to Queen Elizabeth Hospital Chief of Service of Department of Orthopaedics & Traumatology Dr Wilson Li and Physiotherapist I Cora Cheung to find out the common injuries resulting from improper running and also exercises for safe running.

Femoro-acetabular impingement

Runners with inborn narrow hip joint may have their femoral head and acetabulum rub against each other excessively during movement, causing tears of the labrum and impingement, resulting in hip pain.

Prevention tips:

Reduce training intensity and run on a soft surface, such as rubber running track, to reduce hip impingement.

Iliotibial (IT) band syndrome

This happens at the beginning of training or when there is a sudden increase in running distance. Overuse of IT band creates friction in the knee and causes pain and swelling on the outside of the knee.

Prevention tips:

Do proper stretching for sufficient duration. Train on a flat surface to reduce friction in the knee.

Sprained ankle

Symptoms include bruises, swelling and pain. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle. Tearing of one ligament is a mild sprain, two is moderate and all three is serious.

Prevention tips:

Train better muscle strength, balance and proprioception. Use an ankle support brace to prevent repeated ankle sprains.