Spring is in the air, and warmer weather means new opportunities for running. Running injuries can easily occur, but are preventable by following a few simple tips. Most injuries are the result of overuse or improper training techniques.
When pain strikes, don’t ignore it. Try to determine what errors in training may have led to the discomfort…Are your muscles tight? Light stretching before running, especially of the quadriceps, hamstrings, and Achilles tendon, can help prevent muscle strains. Do you have a muscle imbalance or weakness? Strengthening the muscles that support the kneecap is critical to minimizing knee pain. Are your shoes old and worn? Proper footwear is also very important. Dedicate a pair of shoes specifically for running, and change to a new pair after 6 months or 500 miles of distance. A properly-fitted pair of shoes will address alignment issues such as overpronation, and an arch support or orthotic can help as well. If you do develop pain when running, try cross-training with another activity until the pain resolves. Lower impact activities, such as biking, swimming or use of an elliptical machine will still give an aerobic workout without aggravating the areas of pain. Anti-inflammatory medications can help with recovery, however, should not be used to mask pain. Do you push yourself too aggressively, never taking a break? Sometimes, all that is needed is a short period of rest to allow overused muscles to recover.
If your symptoms persist despite modifying your routine and allowing for rest, an examination by a specialist may be needed. Often a complete evaluation, including x-rays and occasionally an MRI, may be necessary to rule out a more serious injury. Most of the time, however, a few modifications and specific exercises may be all that is needed to return to running again.
Common Running Complaints:
Patellofemoral syndrome – pain in the front of the knee, due to excessive pressure across the kneecap and the groove it tracks against; may be aggravated in those with flatfeet or instability of the kneecap
Shin Splints – pain in the front of the shin bone (tibia), caused by improper training on a hard surface
Iliotibial band (ITB) syndrome – pain in the outside aspect of the knee, caused by friction of a tendon in the thigh against a prominent bone in the knee; caused by sudden increase in training
Stress fracture – localized pain in the lower leg or ankle, caused by repetitive overuse; may go on to a complete fracture if not treated
Achilles tendinitis – pain in the back of the ankle that worsens when pushing off, due to tight Achilles tendon
Plantar fasciitis – pain in the bottom of the heel; can be caused by stiff shoes or tight Achilles tendon
Overpronation– malalignment of the forefoot or heel when running, causing the foot to rotate inward; may lead to knee pain
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