Running is one of the best exercises and is among the fastest ways to burn calories, release stress, aid muscular development and improve cardiac health. By including running into your daily life you will be healthier, happier and fitter. That being said, it is sensible to understand the possible injuries and their cure before you take up running as an avid habit. Here are some of the most common injuries associated with running that can be treated with the help of physical therapy.
Piriformis Syndrome
There is a muscle known as the Piriformis which monitors the movement of the hip during strenuous activities such as running. If you don’t warm up before an intense running session or any kind of physically intensive activity, it may be irritated.
PFSS (Patellofemoral Stress Syndrome)
PFSS is pain in the back of the knee cap caused due to muscle tension in the Iliotibial band. It may even be a result of weak leg muscles.
Bursitis
There are these small sacs filled with synovial fluid in the body, known as bursitis which may swell up during or after running. This primarily applies to the bursitis present in the hip and the knees, especially in case of runners. Redness in these body parts are also an indication of bursitis.
ITBS (Iliotibial Band Syndrome)
Between the outer pelvic and the lateral knee, there is a dense mass of tissue known as the Iliotibial band. A certain amount of friction in this band while running can lead to this condition. If you feel a stinging sensation or thickness in the tissue, it may be warning signs of ITBS and you should get it looked into.
MTSS (Medial Tibial Stress Syndrome)
More commonly known as shin splints, they refer to the pain on the inside of the Anterior Tibialis Tendon. Intense muscle activity can cause inflammation, which may also be caused by physical activity performed on hard surfaces such as concrete a hard-surfaced ground.
Blisters
Probably the most heard of condition on the list, blisters are sacs of fluids that occur due to excessive friction between the feet and shoes or feet and socks while running. A physical therapist will examine, massage and possibly adjust the injured foot. He may use resistance bands, foam rollers, stability balls and other such aids to cure you. You should consult only immediately if you sense any of the above injuries.
Common Sports Injuries in Runners
There are multiple reports that discuss the number of active runners in the United States. That includes this estimation that almost 60 million people are involved with this activity. This ongoing commitment to running provides outstanding physical and mental benefits. Unfortunately, relentless dedication to running can also result in injuries.
Most runners experience injuries at some point in their training. An estimated half of all recreational runners get injured. The repetitive nature of the footsteps and muscle movements can cause wear and tear, as well as acute injuries.
Runner’s injuries can affect many parts of the body, including:
- Calf
- Achilles tendon
- Ankle
- Knee
- Lower leg
- Toes
- Foot
For some runners, the injury can be sudden. Other times, aches and pains start to add up over time, resulting in chronic discomfort that is aggravated when you go for a run.
What Are the Most Common Running Injuries?
The repetitive motion of running can take a toll on your joints, bones, muscles and tendons. So what is the most common runner overuse injury? Runner’s knee is at the top of the list.
Here is a list of other common running injuries you might experience:
- Runner’s knee: Pain occurs when the kneecap and thigh bone don’t align properly when moving the joint.
- Hamstring injuries: Pain in the back of the upper leg could indicate a hamstring injury. Distance runners are prone to hamstring strains, while sprinters are at risk for hamstring tears.
- Ankle sprain: If the ligaments between the ankle and leg are overstretched, then it can cause an ankle sprain. Often, sprains happen if you land on the foot wrong and the impact rolls the ankle.
- Meniscal tear: Sometimes, the cartilage in the knee tears. This injury creates a sensation of the joint locking.
- Ingrown toenails: Improper shoe fit can increase the risk of ingrown toenails. The edge of the nail starts to grow into the skin, causing inflammation and pain. If left untreated, it can result in infection.
- Calf strain: Tight calf muscles can be aggravated by the repetitive motion of running. As a result, calf strain can lead to pain and discomfort in the calf area.
- Anterior compartment syndrome: If the muscles in the front area of the lower leg put pressure on the blood vessels and nerves, then it can be a medical emergency that requires immediate treatment.
All of these running injuries can cause a range of pain – starting with mild discomfort and leading to serious issues that disrupt your daily activities. If you suspect a running injury, then it’s important to talk to an orthopedic specialist as soon as possible to prevent further damage.
Runners’ Injuries – Causes, Avoidance and Treatments
Starting a running program can be intimidating, yet rewarding. It’s no wonder why so many new runners ignore signs of injury. Many fear addressing an injury will impede their progress. Ignoring injuries, however, can cause further damage and sideline runners long-term. Here are five common running injuries and how to treat them for a quick recovery.
1. Runner’s Knee
Where It Hurts:
The area around the kneecap.
What Causes It:
Overuse, imbalance and compensating for knee or foot issues can all lead to runner’s knee, also called patellofemoral pain syndrome.
How It Can Be Avoided:
Deep stretching that includes lunges, squats and plies can assist in limbering your quads, hamstrings and calves thoroughly.
How To Get Relief:
Get immediate relief by applying ice. Some trainers recommend loosening your iliotibial band (ITB) with a foam roller; however, the gluteus medius is often the problem. The glute med can be strengthened with exercises allowing full thigh extension, such as a one-leg split squat or a stiff leg dead lift.
An orthopedic or physical therapist can determine precise stretches and assist in proper placement of elastic therapeutic tape for future runs. Regular corticosteroid shots to combat inflammation may also be recommended by therapists. Severe cases of runner’s knee may require surgery. A surgeon would, in that case, replace damaged cartilage and possibly reposition the kneecap to distribute joint stress more evenly.
2. Plantar Fasciitis
Where It Hurts:
The plantar fascia is the ligament connecting the heel bone to the toes. Once inflamed, runners will have pain on the bottoms of their feet.
What Causes It:
Weakening, tearing or swelling of the plantar fascia caused by intense workouts or standing for long periods of time.
How It Can Be Avoided:
Proper stretching of the calves, plantar fascia and arch can prevent tears in this ligament, which supports the arch.
How To Get Relief:
Using a splint while resting can alleviate some of the pain associated with plantar fasciitis. During the day, roll a frozen water bottle back and forth under the affected foot. Not only will the ice ease the pain, the motion keeps the ligament limber.
An orthopedic or physical therapist may suggest corticosteroid or botulinum toxin injections if home remedies and nonsteroidal anti-inflammatory drugs (NSAIDs) aren’t working. Severe cases of plantar fasciitis can take up to 6 months to heal and occasionally require surgery. The procedure requires cutting the ligament and is commonly coupled with a related repair. For instance, the surgeon may also remove a heel spur or loosen foot nerves as well.
3. Iliotibial Band Syndrome
Where It Hurts:
Although this ligament runs from the pelvis to the shin, those suffering from a tight iliotibial band (IT band) are most likely to suffer from knee pain.
What Causes It:
The ligament helps with balance as you run or walk, but avoiding stretches, wearing poorly fitting shoes or adding mileage to your workout too soon can all aggravate the IT band.
How It Can Be Avoided:
Strengthening glutes is key to avoiding this injury. A foam roller can assist in kneading the IT band, but it’s also important to slowly increase the length of your run, have your gait analyzed for proper shoe fit, avoid excessive downhill running or running the same direction on a track for long periods of time.
How To Get Relief:
Stretch the glutes, hamstrings and quads. Orthotics may also bring relief. Doctors may suggest physical therapy before returning to regular activities. In rare cases, a surgeon will suggest the resection of the posterior portion of the IT band if the patient has suffered more than 9 months and has completed physical therapy without improvement.
4. Piriformis Syndrome
Where It Hurts:
Pain or tingling in the posterior and/or all the way to the toes.
What Causes It:
The piriformis muscle in your posterior, which helps maintain balance as you shift from one foot to the other, can spasm from time to time and compress tightly around the sciatic nerve. It can cause pain in the posterior or a tingling that travels all the way to your feet.
How It Can Be Avoided:
Strengthen the glutes by working your pelvic muscles, back and abs.
How To Get Relief:
One of the more popular running treatments for this injury is to use a tennis ball to massage your glutes throughout the day to keep the muscle loose and decrease pain or numbness.
A doctor or therapist will examine your posture, gait, reflexes, and ask about unusual skin sensations. Injections are the first line of defense when anti-inflammatories aren’t sufficient in managing pain. A therapist or doctor may also test blood or urine to rule out infection or arthritis. X-rays and MRI scans can be helpful in determining this condition, as well as a bone scan. As a last resort, surgical procedures include cutting the piriformis tendon or piriformis muscle to take pressure off the sciatic nerve.
5. Posterior Tibialis Tendonitis
Where It Hurts:
Foot or ankle.
What Causes It:
Ill-fitting shoes are commonly associated with tendonitis.
How It Can Be Avoided:
Have your gait professionally analyzed when purchasing shoes. Strengthening lower calves can also prevent this injury.
How To Get Relief:
To ease pain, try ice therapy. While recovering, consider low-impact exercises that will put less pressure on the feet. Orthotics may be used to upgrade your current shoes. It’s best to have a professional fit you with inserts.
A rehabilitation program may also be recommended. An orthopedist or podiatrist may want to remove or repair parts of the tendon. Another tendon from your foot may be used to replace the posterior tibialis tendon.
How Foot Injuries Develop From Running
Runners can experience several forms of tendonitis that will cause discomfort in the foot or the ankle. This can occur due to an inflammation which often stems from the repetitive use of a tendon. When this excess stress affects the Achilles tendon – which extends from the back of your heel to your calf – then the specific condition is referred to as Achilles tendonitis.
Any sudden increase in your running activity can also place you at a higher risk of encountering tendonitis. This is especially true if your calf muscles are already tight before you expand your exercise regimen.
The plantar fascia ligament is located under your skin at the bottom of your foot. It joins the front of your foot to your heel, and is built to handle the movements that you make with various activities including running. But if the surrounding tissue that protects the arch becomes inflamed, then you will experience plantar fasciitis.
The risk of encountering this injury increases through repeated running. However, if you are just beginning a regular regimen, or are expanding the amount of running that you do, then you are also at risk of contending with this condition.
Stress fractures are small cracks that emerge within the bone, and they normally develop as the result of frequent activity such as running. In addition to excessive wear and tear due to the ongoing force that is placed upon your foot, this condition can also occur if you raise the intensity of your workouts. Beginning a regimen of running regularly, or changing to this activity from a different form of exercise can also lead to a stress fracture. Any modification from running on a softer surface to the more demanding surface of an outdoor track can also increase the risk of incurring a stress fracture.
You can reduce the risk of experiencing any of these injuries by making sure that you warm up effectively, and stretch your muscles before any activity begins. Walking for several minutes before increasing the pace can enable you to stretch your muscles properly. It is also beneficial to make sure that your shoes fit correctly. This is particularly true for anyone with flat feet or high arches.
Symptoms of Foot Injuries
If you are encountering pain in your heel, then this is an indication that you are suffering from plantar fasciitis. This condition can also be indicated by any discomfort that you might experience when you attempt your first steps after waking up in the morning. Pain from plantar fasciitis can also emerge if you have been sitting for an extended period of time and make your initial steps.
If you are dealing with a stress fracture, you will become aware of pain that steadily increases in intensity over time. Your discomfort might diminish when you rest. However, you could also encounter swelling that is accompanied by the discomfort. If tendonitis has developed due to running, then you will be contending with swelling and pain. The discomfort will also intensify if you engage in running or any other activity that places additional stress on the tendon.
When to Visit a Doctor
If you believe that you are contending with a stress fracture, it is important that you consult with your physician. Disregarding your discomfort can create more chronic issues, and could even place you at risk of experiencing a broken bone.
You should also visit your doctor if you are experiencing heel pain, as that is usually an indication of an issue that could result from plantar fasciitis or tendonitis. If you are attempting to rest your foot but the discomfort continues to linger, then it is recommended that you visit a physician. This is also the case if you are dealing with pain that prevents you from conducting your normal activities.
What a Doctor Will Do
If you are concerned that you may have a stress fracture, and decide to visit a doctor, he or she will conduct an examination in order to provide you with a diagnosis. This will include a series of questions that are designed for your physician to review your medical history and determine your degree of involvement in physical activities. Your doctor might also order several forms of imaging testing, including X-rays, MRIs and bone scans, that will contribute to the final diagnosis. Forms of treatment for foot injuries can include rest and ice. Surgery is unlikely, although it can become the recommended form of treatment in certain situations.
Addressing the Root Issues: Poor Running Technique
What injuries can be caused by poor running technique? The truth is that many of the conditions listed above are preventable by addressing your running technique.
The way your body moves when you run affects the joints and tissues. If you push through the pain using poor technique, then it increases the wear and tear on your body.
You can’t outrun the pain. Instead, you need to look at solutions to reduce the pressure and allow your body to move in an optimal way.
Tips for Reducing the Risk of Running Sports Injuries
You’ve spent months training, so don’t let an injury like shin splints or runner’s knee take you out of the competition before a big race. Whether you are a professional runner or trying running for the first time, there are a few things that you can do to reduce the likelihood of getting hurt:
Tip #1: Choose the Right Shoes
Before you step foot on the track or pavement, make sure you have a solid foundation with the right running shoes. A good pair of running shoes is an excellent investment.
Remember, the feet are the foundation for the rest of the body. So when you are taking care of your feet, it reduces the impact on the knees, hips, legs and more.
You’ll pay a little more for a running shoe vs. a basic sneaker, but it’s worth the investment to reduce the risk of injury. Not only do you need a high-quality shoe, but also make sure that it fits right. The best solution is to get a proper fitting at a specialty store that sells running shoes.
Keep in mind that running shoes should be replaced every 400 – 600 miles. Even if the shoe looks OK, there could be structural issues in the soles that increase the wear and tear on your body.
Tip #2: Cross Train to Improve Flexibility
When your muscles are flexible and loose, it helps to reduce the risk of injury. So, every runner should be proactive about including flexibility exercises in their routine.
Improving range of motion gives you the movement you need while running and jogging. The better your range of motion, the less risk you have for injury.
Always take time to stretch and warm up before a run, and also cool down and stretch again after running. Additionally, yoga can be a great way to improve flexibility and balance, which has a positive impact on your running.
Tip #3: Prioritize Muscle Building
Strength training is another vital form of cross-training that every runner should prioritize. When you are lifting weights and/or including bodyweight exercises in your routine, it helps to improve bone density, endurance, strength and muscle tone.
When muscles are weak, then there can be variances in the footfalls. For example, there might be changes in the way the hip drops or the knee turns in. Strength and flexibility can improve the likelihood that all movements are the same, which helps to reduce the risk of injury.
Even a few reps with weights at home can have a positive impact on your running routine. It’s essential to keep the muscles strong, so you can avoid injuries. Stronger muscles stabilize the body, which allows you to run with better stability and control.
Tip #4: Be Intuitive with Your Training
Athletes are often encouraged to push through the pain. But the body is sending pain signals for a reason. If you are experiencing pain or discomfort, then slow down to listen to your body.
No doctor or trainer knows your body better than you do. So prioritize your intuition to understand the best times to train – and when you need to slow down a little bit.
For example, if you are feeling run down or sluggish, then it might make sense to skip your run that day. Taking a day off is essential to support recovery and help you minimize the risk of sports injuries.
Or, instead of skipping your training session, consider reducing the time and intensity. You might take a few miles off your distance goals for the day or choose to walk instead of run.
Rest is just as critical as your training time. Build rest and recovery in your training schedule to avoid fatigue and injuries. Remember that training when you are overly tired can actually increase the risk of injuries.
Tip #5: Start Out Slow
Understand that there might be a difference between your mental goals and physical capabilities, especially when getting started.
The idea of couch-to-a-5K is motivating, but you need to build endurance and strength gradually when you are just starting out. Going from inactivity to running a 5K overnight will likely result in pain and injury.
The best solution is to start with shorter runs and lower intensity in the beginning. Then, you can slowly increase the speed and distance over time. Also, it’s best to increase either distance or intensity, but not both at the same time.
Taking your time builds the solid physical foundation you need for optimal performance in the future. It’s worth spreading out your training timeline so you can reduce the risk of injury and feel good about your running in the coming weeks and months.
Tip #6: Consult with a Sports Medicine Doctor
Not only do sports medicine doctors help with injuries and treatments, but they can also assist with preventive strategies to minimize the risk of injury. If you are just getting started or ready to ramp up your running schedule, talk to a specialist for personalized tips to prevent sports injuries.
Your doctor can identify potential weak points that could cause problems in the future. Additionally, your sports medicine expert will address potential limitations and provide suggestions for preventing sports injuries.
Each runner is unique, with different medical history and anatomy. So, it’s important to work with a specialist who can identify various issues that could be affecting your performance. Injury prevention can be challenging, but it’s possible with a sports medicine doctor who offers customized treatments.
Conclusion
Most running injuries are not serious, but it’s always a good idea to get evaluated by a professional. Common remedies, like injections and orthotics, can make a world of difference. The sooner you treat the injury, the sooner you can get back into your stride.