Five Common Running Injuries and How to Prevent Them
With the weather warming up, now is a great time to set new fitness goals. Between 5ks, half marathons, and marathons - ‘tis the season to hit the pavement! If you have a goal for running or just an overall fitness goal, the last thing you need is an injury throwing a wrench in your plans.
Running injuries can happen to any level of runner - from beginner to seasoned - and can be fairly common, especially if you’re trying to run too far, too fast or trying to run without proper recovery.
Most Common Running Injuries
Most running injuries develop over time due to overuse - adding mileage too soon, bad running form, not recovering, or wearing the wrong sneakers.
Runners Knee
Runners Knee, also known as Patellofemoral Pain Syndrome, is often characterized by dull pain around the front of the knee, such as a rubbing, grinding, or clicking sound of the kneecap. Treatment typically includes not running until the pain goes away. Ice, compression, and elevation can also help, as well as anti-inflammatory medicines such as ibuprofen to help lessen the pain. Stretching and strengthening can also help prevent runners knee.
IT Band Syndrome
IT Band syndrome is when the IT band that runs along the outside of your leg becomes too tight causing friction at the top of your hip or near your knee and results in pain and/or swelling. This is one of the more common running injuries, and can be treated
Shin Splints
Shin Splints are characterized by pain along the inner edge of the shin bone. These are usually caused by overuse or sudden increase in activity. Shin splints are easy to remedy with some rest, ice, and anti-inflammatory medication such as ibuprofen. The key is rest though!
Plantar Fasciitis
Caused by pain in the heel and arch of the foot, it’s caused by inflammation of the plantar fascia - a band of tissue along the bottom of the foot. Many experience pain in the bottom of the foot - often with the first steps of the day, or just after intense activity (walking/running). Unfortunately, this is a self-limiting condition and can take a while to resolve (often 6- 18 months). Treatment commonly includes rest (at least one week, usually more), icing for 10 -15 minutes per day, and wearing supporting shoes and/or orthotics to add extra arch support. In extreme cases, you may be prescribed a walking boot to hold your foot in place to take the pressure off the fascia. Finally, your provider or physical therapist may show you stretches and massage techniques for your foot and calf muscles to loosen them up.
Stress Fractures
Stress fractures are small cracks in the bone caused by repetitive stress and overuse. They can occur in any bone, however, are most common in the foot or lower leg. Stress fractures are often treated with rest and inactivity. Depending on the case, you may be prescribed a walking boot/cast to keep the pressure off.
Steps to Take to Prevent Running Injuries
There are some common sense steps to take that can help keep you healthy and training towards your goals.
Wear proper shoes. Get yourself fitted and sized for shoes at a running store where they can look at your gait and make sure your sneakers are right for your foot type and running style. Make sure you replace your shoes regularly as worn-down shoes also contribute to injuries.
Take time to warm up and cool down. This can include light jogging, stretching, and foam rolling to help prepare your muscles for activity and reduce the risk of injury.
Don’t go out too fast. Mileage increases should be gradual, as rapid increases in mileage and/or intensity can lead to overuse injuries. Most running coaches abide by the 10% rule - don’t increase your mileage by more than 10% at a time. Similarly, don’t try to increase your speed AND your mileage at the same time.
Cross-train! Incorporating lower-impact forms of exercise can help muscles and joints recover and improve your overall level of fitness.
Improve your form. Improving your running form helps reduce stress on your body. This could include shortening stride, landing midfoot, and keeping feet low to the ground.
Strength train. Incorporating strength workouts specifically targeting your lower body and core can help improve form and prevent injuries.
If you’re feeling aches or pains or want to prevent injuries so you can accomplish your running or fitness goals, working with a trained Physical Therapist can help target specific areas to reduce risk of injury, and help you incorporate strength and stretching exercises to help with recovery. If you’re experiencing pain or other symptoms while running, consult with your doctor or other medical professional for an official diagnosis and work with a Physical Therapist on a treatment plan to get you back on the trails as quickly as possible! Contact us for an evaluation if you’re bouncing back from an injury or trying to prevent one as you hit the pavement this spring!
