With the Virginia 10 Miler and other fall races right around the corner, avoiding running injuries is at the top of every runner’s mind. Understanding the running injuries, though, is the key to preventing them! Here are a few common ones to watch for:
Runner’s Knee
Common causes: Increasing mileage and/or intensity too quickly, poor running mechanics, weakness in the hips. Symptoms: Swelling, aching pain behind and/or around the kneecap. Pain walking up and down the stairs or when standing after sitting for a prolonged period.
IT (Iliotibial) Band Syndrome
Dr. Jacqui Gooden treats running injuries and evaluates running performance.
Common causes: improper footwear, increasing mileage and/or intensity quickly, weakness in the hips. Symptoms: Sharp pain on the outside of knees that usually occurs following a run or activity.
Achilles Tendinitis
Common causes: Increasing mileage and/or intensity too quickly and poor running mechanics, poor calf flexibility. Symptoms: Swelling, painful to touch, painful along the back of the lower leg close to the heel when getting out of bed.
Shin Splints
Common causes: Improper footwear, lack of flexibility in the calves, running on hard surfaces. Symptoms: Throbbing or aching pain along the front of the shin. Usually occurs during and/or following a long walk or run.
Rehab Associates supports the Virginia Ten Miler by staffing the Medical Tent.
Plantar Fasciitis
Common causes: Improper footwear, change in running surface, calf tightness, increasing mileage and/or intensity too quickly. Symptoms: Deep ache and/or sharp pain in the bottom of the heal. Most commonly felt in the morning or following prolonged sitting.
Common causes: Increasing mileage and/or intensity too quickly and poor running mechanics. Usually, this running injury is associated with weak hips and core. Symptoms: Local pain and tightness in the glutes with possible tingling or numbness down the back of the leg. Most noted during prolonged sitting.
Once you understand the common running injuries, you can avoid them by paying attention to the following:
- Begin activity with a light 10-minute warm-up. Consider slow jogging, running in place, jumping jacks, jump rope, and biking.
- Always stretch. Stretching enables proper range of motion for proper body mechanics. Stretching is good for joints, muscles, and nerves. Dynamic/moving stretches are best when performed before running and static/holding stretches are best when performed after running.
- Resistance training is also beneficial for avoiding running injuries. Strength training for the whole body, particularly glutes, hamstrings, and core, are important for injury prevention.
- Cross training is also important. Consider activities that require varying movement patterns. Doing the same activity over and over may lead to an injury.
- Rest gives the body time to heal from repetitive activities.
- When aches and pains occur as the result of a particular run or activity, icing the affected area for 15-20 minutes up to 2-3 times a day may help to calm it down.
- Replace worn shoes every 500 miles and/or yearly and seek professional advice on proper footwear.
- Be careful not to increase mileage or intensity to quickly. Ramp up gradually: 10% per week.
- Don’t be afraid to seek professional help if you experience running injuries. Early management and education on specific injuries keeps a small injury from becoming a larger one.
Dr. Jacqui Gooden volunteers in the community to support runners.
At Rehab Associates, we are able to conduct a video running analysis to evaluate proper running mechanics. We offer advice and provide exercises to prevent common running injuries. Once injuries do occur, come see us in the clinic right away. Physical therapy plays a crucial role in preventing and treating running injuries by addressing pain, improving biomechanics, and addressing strength and flexibility. Also, physical therapy helps runners recover more quickly, optimizes their running form, and strengthens areas vulnerable to injury. Optimally, running performance is enhanced and the risk of injury is reduced. So, give us a call today at 855-722-8478. We can help you avoid common running injuries or help you recover so that you’ll be ready for the Virginia 10 Miler!
Dr. Jacqui Gooden specializes in foot and ankle issues.
Dr. Jacqui Gooden treats patients at the Rehab Associates Timberlake Clinic in Lynchburg, Virginia. She enjoys general orthopedics and specializes in foot and ankle issues, sports performance, and fabricating custom orthotics. She is also certified in LE dry needling.
