Running Injuries
If you run or would like to, it is important to make sure your running style is not asymmetric or out of balance in order to avoid running with a dysfunctional stride that leads to injury. If you have a mobility restriction or deficit that alters your stride, or if you need to take pain meds to run, there’s a good chance you’re doing more damage to your body than good.
Common running injuries
Many running injuries occur due to dysfunctional techniques, improper footwear, or poor training schedules. Pain also develops from poor kinesthetic awareness that causes improperly balanced movement patterns resulting in overworked muscles and joints.
1
Runner’s Knee
Also known as patellofemoral pain syndrome, this condition generally refers to inflammation of the patellar tendon or of the cartilage beneath the patella. It is typically caused by dysfunctional biomechanics that are altered by poor footstrike or hip instability.
2
Shin Splints
Inflammation and pain in the tendons and muscles of the lower leg. Shin splints typically occur from overuse of the anterior tibialis muscle that is typically caused by overstriding, and over-cushioned footwear.
3
Hip Pain
Pain in the front of the hip is common when running on a different surface or using an improperly fit pair of shoes.
Hip pain also commonly occurs on the outside of the hip, an area called the greater trochanter. This can be caused by overworked abductor or hip rotator muscles leading to tightening, tendinopathy, or bursitis.
4
Lower Back Pain
Lower back pain from running is commonly caused by a dysfunctional stride that may result in landing too hard causing an increased ground reaction force up your leg to your back, causing compression of your lower vertebrae.
5
Achilles Tendonitis
This is an inflammatory injury that occurs in the cord that attaches the calf muscle to the heel and often results in pain and swelling. Running with improper footstrike (usually on your toes), or improperly fit shoes are potential causes of this condition.
6
Plantar Fasciitis
The plantar fascia is a band of connective tissue that runs on the bottom of your foot and helps with strengthening your arch to provide a proper push-off when walking or running. Plantar fasciitis is inflammation of this connective tissue. With this injury you may feel pain throughout the arch or the heel.
1
Using the proper equipment
There are dozens of running wearables that can track all types of metrics that may help you train more effectively. Properly fit running shoes are the most important, an improper shoe is proven to lead to poor mechanics. We are able to assess your feet and stride to recommend the best type of shoe(s) for your running. We can teach you how to test shoes for stability, proper fit, stack height/cushioning, manufacture defects, and how to avoid really good marketing on really bad products.
2
Active Stretching & Mobility Drills
If you lack normal limits of motion in one joint - typically your foot, ankle, hip, or spine - your mechanics will be compromised and you will compensate for the movement deficit by another part of your body moving way too much. Over time (or sometimes immediately) an instability forms and you’ll get an injury that keeps you from running.
Assessing for mobility and strength deficits, then targeting them with mobility and stretching will keep your joints and mechanics healthy.
3
Periodized training schedule
New to running or elite, whether you have goals of smashing a personal best or just want to get exercising, a regular schedule will help avoid over training injuries and make your training more effective. Running plans can be customized to whatever your goals may be, one of which should always be to prevent injury.
4
Proper hydration and nutrition
You lose most of your hydration through your breath, and when you run your respiratory rate increases significantly. Being underhydrated negatively affects performance, leads to changes in stride, and decreases elasticity of your muscles making you more prone to injury. Electrolytes and healthy foods are also necessary for proper recovery and repair following your workouts.
Injury Prevention
Here are a few tips you can implement into your personal life in order to decrease your risk of sustaining an injury.
