Running is so natural that you may jog without thinking about potential injuries. Athletes may be more aware of the risks, but they’re just as, if not more, likely to develop an injury. Most running injuries are preventable.
You only need to take a few proactive steps to avoid injuries. The sports medicine specialists at . in Hood River and The Dalles, Oregon, can help with customized training recommendations and the comprehensive care needed to stay healthy.
Let’s explore the most common running injuries, how they happen, and ways to prevent problems.
Common runner’s injuries and how they happen
Knees suffer the most running-related injuries, followed by the ankle, lower leg, and foot. Runners can also develop problems in their upper leg, groin, and lower back.
Your injury could be due to a sudden accident, like falling or twisting your ankle. However, overuse injuries are the most common cause of runner’s injuries.
Overuse injuries are preventable because they happen slowly as you repeat the same movements. When you run (or engage in any athletic activity), the stress causes tiny tears in soft tissues like your muscles, tendons, and ligaments.
As these micro tears heal, they strengthen the tissues and build muscle mass. But they only heal if you give them time to rest.
If you don’t rest, the micro tears gradually enlarge. Before long, the area becomes inflamed, weakening the surrounding tissues and putting you at risk of rupturing the affected muscle, ligament, or tendon.
Runners often struggle with overuse injuries such as:
- Ankle sprains
- Plantar fasciitis
- Achilles tendonitis (inflamed Achilles tendon)
- Patellofemoral pain syndrome (runner’s knee)
- Medial tibial stress syndrome (shin splints)
- Hamstring strains
Stop running if you develop pain, tenderness to the touch, swelling, or difficulty using the injured foot or leg. Schedule a medical evaluation if these symptoms worsen or don’t improve in a few days.
Five tips for preventing running injuries
Though you can’t always prevent a sudden accident, the following recommendations can help you avoid overuse injuries:
1. Follow a balanced regimen
Runners are at the highest risk for an injury when they:
- Don’t rest the tissues
- Suddenly increase distance
- Run for a longer time or more frequently
You can avoid the last two by creating a plan to increase your running regimen gradually. When resting, you should avoid running at least one day a week. (During that time, you can engage in low-intensity exercise or cross-training.)
The optimal number of rest days depends on your health and the intensity of your running. We can help you determine a personalized running schedule that maintains performance while preventing injuries.
2. Engage in full-body training
One of the best ways to prevent injuries is to follow a training program that strengthens all muscles, including your core. You should also include flexibility and balance exercises to boost stability and lower the risk of injuries.
3. Use the proper running form
Proper running form enhances your performance and prevents injuries. The best form depends on whether you’re jogging, sprinting, using a treadmill, or running a marathon.
Issues related to running form include your posture, the angle of your elbows, arm movement, and how your foot hits the ground.
Yes, running form is more complex than you may have realized. Our team can assess your technique and recommend improvements.
4. Wear supportive footwear
Your footwear is crucial for preventing injuries. Running shoes absorb shock, support your foot and ankle, provide stability, and maintain proper alignment.
The American Academy of Orthopedic Surgeons suggests that people who run up to 10 miles a week should replace their shoes every 9-12 months. That’s because most of the shoe’s shock absorption disappears after about 250-500 miles of running.
5. Choose your running environment carefully
Whenever possible, don’t run on hard or uneven surfaces. If you run on a curved track, reverse direction halfway through your run to prevent excessive pressure on one foot and leg.
Avoid hills if possible, as they increase the stress on your feet and ankles. If you must take on a steep hill, gradually run up short distances and slowly lengthen them.
It also helps to learn the best uphill running form. For example, shortening your stride preserves your energy and maintains your momentum.
Whether you want to learn how to prevent injuries or need treatment for an existing problem, our Cascade Orthopedics & Sports Medicine Center, P.C., team can help. Request a running evaluation today by calling the nearest office or connecting online.
