Common Injuries for Runners & HOW PT CAN HELP
Running is an excellent way to stay fit, reduce stress, and enjoy the great outdoors, but it can sometimes lead to injuries if proper precautions aren’t taken. As a Doctor of Physical Therapy, I’ve worked with many runners to address injuries and improve performance. Whether you’re a seasoned marathoner or a beginner hitting the pavement for the first time, understanding the common injuries and how to prevent them is crucial for maintaining a healthy, pain-free running routine. Here are the five most common injuries runners face and practical tips to avoid them.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Symptoms: Pain around or behind the kneecap, especially when running downhill, climbing stairs, or sitting for extended periods.
Prevention Tips:
- Strength Training: Focus on strengthening your quadriceps, hamstrings, and glutes to improve knee stability.
- Proper Shoes: Invest in running shoes, have a running analysis performed by a PT in order to choose the proper shoe for your specific foot.
- Form Check: Avoid overstriding.
- Cross-Training: Incorporate low-impact activities like swimming or cycling to reduce stress on the knees while building resilience.
2. Shin Splints (Medial Tibial Stress Syndrome)
Symptoms: Pain and tenderness along the inner side of the shinbone.
Prevention Tips:
- Gradual Progression: Increase mileage slowly to avoid overloading your shins. Try to keep mileage increases to less than 10% per week.
- Supportive Shoes: Replace worn-out shoes. Shoes should be replaced every 500 miles or about 6 months of consecutive running.
- Strengthen Your Lower Leg Muscles: Perform calf raises and toe raises to build shin and calf strength.
- Run on Soft Surfaces: Choose grass or dirt trails over hard concrete when possible. Running barefoot on sand can help strengthen the muscles around the shin!
3. Achilles Tendonitis
Symptoms: Stiffness and pain along the back of the ankle, often worse in the morning.
Prevention Tips:
- Stretch Regularly: Incorporate calf and Achilles tendon stretches into your routine.
- Strengthen Your Feet and Ankles: Exercises like toe walks and eccentric heel raises can enhance tendon durability.
- Warm-Up Properly: Start each run with dynamic stretches to prepare your tendons for activity.
4. Plantar Fasciitis
Symptoms: Sharp pain in the heel or arch, typically worse in the morning or after prolonged activity.
Prevention Tips:
- Footwear Matters: Wear proper shoes for your foot type.
- Stretch Your Feet: Roll a tennis ball under your foot or stretch your calves to relieve tension.
- Gradual Mileage Increase: Avoid sudden spikes in mileage or intensity.
- Strengthen Foot Muscles: Toe scrunches and picking up small objects with your toes can help build foot strength.
5. IT Band Syndrome (Iliotibial Band Syndrome)
Symptoms: Pain on the outer side of the knee that may radiate up the thigh.
Prevention Tips:
- Strengthen Hips: Focus on lateral leg lifts, clamshells, and band walks to stabilize the pelvis.
- Avoid Overuse: Incorporate rest days and vary your workouts to prevent repetitive strain.
- Check Your Gait: Work with a physical therapist to ensure proper running mechanics.
Final Thoughts
Preventing running injuries is all about balancing training, recovery, and preparation. As a Physical Therapist, I specialize in identifying the unique challenges runners face and providing solutions that work. If you’re dealing with any of these injuries or have concerns about your running form, don’t wait until it gets worse.
As a mobile, cash-pay concierge Physical Therapist serving Ventura and Santa Barbara, I bring expert care directly to you. Whether you’re experiencing knee pain, shin splints, Achilles issues, plantar fasciitis, or IT band problems, I can provide personalized strategies to keep you running pain-free. Contact me today to schedule a session and keep running strong!
