Don't Over-do it!
Running provides a wonderful break from the daily stress of work, school, etc., but sometimes, running too much can create problems as well. Whether you have injuries from overuse, or have aches and pains, it is important to know how to treat and prevent common running injuries. I have had my fair share of running pains, and have learned that a well-rounded approach for running, cross-training, and stretching can make a complete difference.
Below is a list of the 7 Most Common Running Injuries according to Runners World, and with some information as to how to treat and prevent them:
1. Runner's Knee - "the irritation of the cartilage on the underside of the patella (kneecap)."
What you can do:
-Stretch hip flexors
-Strengthen quads and glutes
-Bike
-Avoid running down-hill
2. Achilles Tendinitis - "The Achilles tendon connects the two major calf muscles to the back of the heel. Under too much stress, the tendon tightens and becomes irritated
What you can do:
-Take time to rest
-Ice daily
-Strengthen calves through heel-drop exercises
3. Hamstring Issues - "The muscles that run down the back of our thighs bend our knees, extend our legs, drive us up hills, and power finish-line kicks. So when our hamstrings are too tight or weak to perform well, we notice it."
What you can do:
-Strengthen hamstrings
-Incorporate hip bridges into stretching routine
-Use a foam roller to stretch out hamstrings
-Cross-train
4. Plantar Fasciitis - "small tears or inflammation of the tendons and ligaments that run from your heel to your toes"
What you can do:
-Roll out your foot on a golf ball or lacrosse ball. It may be painful at first, but it releases all of the tension that is built up in your feet
-Ice the arches of your feet
-Purchase proper running shoes specific for your running pattern
5. Shin Splints - "medical tibial stress syndrome, an achy pain that results when small tears occur in the muscles around your tibia (shin bone)."
What you can do:
-Rest and take ibuprofen to prevent inflammation
-Ice your shins
-Wear compression sleeves while running
-Purchase proper running shoes that are either cushion based for runners with high arches, or shoes with stability for runners with flat feet
6. Illiotibial Band Syndrome (ITBS) - "The illiotibial band lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur."
What you can do:
-Strengthen hip flexors
-Use a foam roller before and after your run
-Run on flat surfaces
7. Stress Fractures - "Unlike an acute fracture that happens as a result of a slip or fall, stress fractures develop as a result of cumulative strain on the bone. Runners most often have stress fractures in their tibias (shin), metatarsals (feet), or calcaneus (heels)."
What you can do:
-Rest!
-Improve bone density
-Focus on nutrition
Cross Training
After you are back on your feet from an injury or if you feel worn down from daily running, it is extremely important to continue exercising in the form of cross-training.
Running strengthens muscles, but without a variety of exercises, running weakens your hips and ankles from a lack of lateral motion, or side-to-side movement. To prevent weak hips and ankles, I have found that playing tennis provides a great source of cross-training that keeps me energized and strong for my long runs. Tennis, basketball, soccer, or any other activity that provides side-to-side motion will suffice once or twice a week to switch things up and strengthen other muscles.
If you are losing the hop in your step, then it may be time to incorporate gym machines in your workout schedule. Using an elliptical, rowing machine, or stationary bike can serve as a tiring workout that helps get your legs back to full-strength again.
