She Strengthens

The Unavoidable Truth About Running Injuries

Running is an excellent way to stay fit, but it comes with a price: the risk of injury. With at least 50% of runners experiencing injuries each year, it’s essential to be aware of the common culprits and take preventative measures to keep your running routine safe and enjoyable.

Knee Injuries: The Most Common Offenders

• Runner’s Knee: Patellofemoral pain syndrome, also known as runner’s knee, is a common ailment among runners. It’s caused by repetitive force on the kneecap, leading to tenderness and pain around or behind the knee. To prevent this, stick to flat or uphill terrain, opt for softer running surfaces, and consider taping your knee or using a knee brace.
• Iliotibial Band Syndrome (ITBS): This injury triggers pain on the outside of the knee due to inflammation of the iliotibial band. Common causes include increased mileage, downhill running, and weak hips. To ease the ache, focus on strengthening your hips and try specific stretches and foam rolling.
• Jumper’s Knee (Patellar Tendinitis): Patellar tendinitis is another common injury among distance runners, caused by overuse leading to tiny tears in the patellar tendon. To reduce the risk, strengthen your hamstrings and quads, ice your knee at the onset of pain, and consider physical therapy.

Ankle Injuries: The Hidden Dangers

• Achilles Tendinitis: Swelling in the Achilles tendon can result from rapid mileage increase, improper footwear, tight calf muscles, or naturally flat feet. To prevent this, stretch your calf muscles after workouts, wear supportive shoes, and avoid hill climbing.
• Ankle Sprains: Ankle sprains occur when the ankle rolls inward or outward, stretching the ligament and causing pain. To recover, do balance exercises to strengthen the muscles around your ankle, and consider a temporary ankle brace or air cast.

Foot Injuries: The Painful Reality

• Plantar Fasciitis: Plantar fasciitis is pain due to inflammation, irritation, or tearing of the plantar fascia. Common causes include too much pounding on the road or wearing unsupportive footwear. To prevent this, stretch regularly, wear good running shoes, and consider night splints.

Shin Injuries: The Nagging Problem

• Shin Splints: Shin splints occur when the muscles and tendons covering the shinbone become inflamed, often from repeated stress. To stop the stabbing pain, try icing your shins, keeping them elevated at night, and wearing shock-absorbing insoles.

Other Injuries: The Unexpected Risks

• Broken Bones: Stress fractures can occur even in young and healthy individuals. To prevent this, make cross-training your priority, wear proper shoes, and get enough calcium.
• Pulled Muscles and Side Stitches: Pulled muscles can occur when a muscle is overstretched, while side stitches are caused by repetitive torso movement. To prevent these, do proper warm-ups and cool-downs, and maintain good posture while running.
• Blisters and Chafing: Blisters can pop up when your heel rubs against your shoe, while chafing occurs when skin rubs against skin. To prevent these, wear proper fitting shoes, synthetic socks, and anti-chafing products.

Tips to Prevent Injury

To minimize aches and pains, consider the following running tips:

• Don’t increase your mileage by more than 10% each week.
• Warm up and cool down to ease your body in and out of a workout.
• Use correct running technique to prevent injuries.
• Keep track of how many miles your running shoes have logged and replace them every 300 to 600 miles.
• Avoid running on uneven surfaces that put unnecessary stress on your ligaments.
• Build muscle to increase your structural fitness.
• Take at least one day off per week and mix up your runs with easier recovery runs.

Remember, none of this information is a substitute for professional medical advice. If you’re concerned about running injuries or starting a new fitness routine, contact a doctor or physical therapist to discuss preventive measures before those aches and pains arise.