Article Found on WebMD
Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role.
You can prevent many of them. Here’s how.
Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:
- Going up or down stairs
- Sitting with the knee bent for a long time
2. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It’s often due to working too hard before your body gets used to a new activity.
Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury.
3. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly.
People with flat feet are more likely to develop shin splints.
- Stretching exercises
- Slow return to activity after several weeks of healing
Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.
- Icing the area
- Calf stretches
5. Muscle pull. This is a small tear in your muscle, also called a muscle strain. It’s often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.
Treatment includes RICE: rest, ice, compression, and elevation.
Muscle pull commonly affects these muscles:
Sprains typically get better with rest, ice, compression, and elevating the foot.
People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.
- Calf stretches
- Icing the bottom of the foot
8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.
IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.
To help prevent blisters:
- Start using new shoes gradually
- Wear socks with a double layer
- Apply petroleum jelly on areas prone to blisters
10. Temperature-related injuries. These include:
You can prevent these by dressing appropriately, staying hydrated, and using sunscreen.
Tips to Prevent Running Injuries
By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.
Listen to your body: Don’t ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn’t get better with rest, see your health care provider.
Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.
Cross train: Mix up your fitness routine. Don’t only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.
Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.
Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.
Weather matters: Monitor the weather conditions before you go for a run. Don’t run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.
Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.
Treatment of Common Running Injuries
Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health careprovider. You may need more advanced treatment to resolve your running injury.
Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.
Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area.
Pain relievers: Take over-the-counter pain relievers, such as acetaminophen (Tylenol) or anti-inflammatory medications, such as ibuprofen (Advil, Motrin) and naproxen (Aleve), as recommended by your health care provider to relieve pain and inflammation.
Don’t try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.
New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.