Preventing and Treating Common Running Injuries
Starting an Exercise Routine
People ask me, “How do I start an exercise routine?” The first thing you should do is check with your primary physician to make sure you’re healthy enough. You really want to take things easy and gradually build up. Fit it into your weekly schedule as best you can. This way you develop a routine. Listen to your body — any aches or pains, take a break. Be ready to rest at any point so you don’t get injured, and see a doctor if the pain persists.
Choosing the Right Shoes
There are many different types of running shoes. However, good cushioning is paramount and will facilitate soft foot strikes for lower impact on bone, joint, and soft tissue. Running shoes should be changed between 300 and 500 miles. Be thoughtful about your running plan to prevent injuries.
Common Running Injuries
The most common injuries that I see are shin splints, which is pain and inflammation around the inside of the shin bone. Next would be iliotibial band syndrome, which is pain on the outside of the knee. The last thing that we tend to see is Achilles tendonitis — that’s inflammation just above the heel bone on the Achilles tendon itself, which can be painful with excessive running. Luckily, many of these running injuries can be treated at home.
Treating Leg Soreness
When you’re sore, it is best to take a break, rest, and ice. Any nagging pain affecting your stride for at least two weeks should be evaluated. Rest is critical so you can build yourself back up. The rule of thumb is don’t increase your mileage by more than 10% each week.
How to Avoid Injury
The most important thing for a runner to avoid injury is to stretch before, provide enough hydration during the run, allow a five-minute cooldown, and allow your heart rate to come down and then stretch again to avoid tight muscles. This will help you avoid injury.
Stretching Routine
Running involves a variety of musculature. There are many stretches you can do. The key is not to stretch for two minutes but 10-15 minutes or longer. This will also put you in the proper mindset to run. Here are some stretches I like:
- Side lunge
- Piriformis stretch
- Arm swings for your upper body
- Standing quad stretch
- Seated hamstring stretch
- Wall push
- Ankle mobility heel lifts
Preventing Recurrence
Hopefully not, but you must analyze what caused the injury and adjust. Here are some tips:
- Train properly: Stick to the 10% rule — increase your activity no more than 10% per week
- Avoid hard surfaces: Utilize a soft track or dirt trail at times
- Maintain proper form: Don’t overstrike, which can increase impact
- Cross-train: Rotate swimming, biking, or even elliptical work to train and avoid contact impact
- Stretch, stretch, stretch
- Strength train: Use weights to improve body mass and balance
- Eat healthy
- Use heat before and ice after
- Listen to your body! Runners with pain or swelling should seek appropriate medical care with physician evaluation. Rest and physical therapy may be in order.
Diet and Recovery
Prioritize berries, soy products, canola and olive oils, green tea, and foods rich in omega-3 fatty acids, which have anti-inflammatory properties beneficial to joints.
Conclusion
Runners should be aware of the common injuries that can occur and take steps to prevent them. By incorporating proper training, stretching, and nutrition, runners can reduce their risk of injury and maintain a healthy running routine.
FAQs
Q: What are the most common running injuries?
A: The most common running injuries are shin splints, iliotibial band syndrome, and Achilles tendonitis.
Q: How often should I change my running shoes?
A: You should change your running shoes between 300 and 500 miles.
Q: How can I prevent running injuries?
A: To prevent running injuries, stretch before and after your runs, provide enough hydration, and listen to your body. Don’t increase your mileage by more than 10% each week and take rest days as needed.
Q: How can I treat leg soreness?
A: To treat leg soreness, take a break, rest, and ice the affected area. Any nagging pain affecting your stride for at least two weeks should be evaluated by a doctor.
