Running is a common form of cardio and one of the most prevalent forms of exercise out there. It requires very little equipment (outside a good pair of sneakers!) and can be done almost anywhere. Unfortunately, regardless of experience, runners are often at risk of lower body injuries as the repetitive forces applied to the body during running can increase the risk of overuse injuries. Some common injuries runners may experience include:
Runner’s Knee: Also called patellofemoral pain syndrome (PFPS), runner’s knee is dull, aching pain in the front of the knee. According to Johns Hopkins, it can be caused by a variety of structural changes around the knee or how someone walks or runs. Examples of movement patterns that may increase the risk of runner’s knee include excessive rolling of the foot, outward movement of the kneecap with walking or running, and being knocked kneed or bowlegged when moving.
IT Band Syndrome: The IT band is a long band of connective tissue that runs from the outside of your hip down to the outside of your kneecap. When the IT band becomes irritated, it can make repetitive movements like running painful and create feelings of clicking and popping on the outside of the knee.
Achilles Tendonitis: The Achilles tendon is the band of tissue that connects the gastroc muscle in your calf to your heel. When that becomes irritated due to the loads placed on it during running, it can result in inflammation of the tendon which can cause pain in the heel that can radiate up into the calf.
How Can I Decrease the Risk of Injury While Running?
While seeking out a physical therapist in Durham is the best way to overcome injury, there are several strategies runners can employ to reduce the chances of these injuries occurring.
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Gradual change
While it may be tempting to push yourself and try and go as long or as hard as you can, it may open you up to overuse injuries. For both speed and distance, slow and gradual change is essential to decreasing the change of inflammation and degeneration which can lead to injury.
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Recovery is key
It is important to factor recovery into your training regimen. Utilizing stretching, rolling, ice, and heat to your advantage will allow you to manage soreness and improve your body’s chance of avoiding overuse injuries. Making sure you stay hydrated and have a complete, healthy diet are also important factors in ensuring maximal recovery between training sessions.
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Make time for cross training
Time on task is critical for runners to perform. Yet according to sports medicine doctor Alyssa Robichau, limiting yourself to one exercise opens yourself up to overuse injuries. Lifting weights or participating in yoga can help ensure you are strengthening your support muscles and core. This can not only improve your performance running but decrease the chance you will be slowed down by injuries in the future.
Sources:
Houston Methodist, https://houstonmethodist.org/blog/articles/2022/jun/the-6-most-common-running-injuries-how-to-prevent-them/
