As a runner, injuries can occur. It is important to ensure you are always as safe as possible.
The most common injury people sustain from running is a general feeling of soreness, caused by overuse of the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are overstretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days, but it usually goes away on its own. However, the severity of the damage determines how long the body will need to recover.
Quick summary: running injury prevention & care
- Common causes: Most running injuries result from overuse, microscopic tissue tears, or improper technique.
- Top injuries: Shin splints, Runner’s Knee (patellofemoral pain syndrome), Achilles tendonitis, and Plantar Fasciitis are the most frequent issues.
- Sprains vs. strains: Sprains affect ligaments (bone-to-bone), while strains affect tendons (muscle-to-bone).
- Prevention tips: Prioritize dynamic stretching, stay hydrated, use proper footwear, and increase mileage gradually.
- Professional help: Physical therapy can accelerate recovery and prevent old injuries from recurring.
For more information on how you can prevent severe injuries, contact Mountain Land Physical Therapy Partners today.
What are common running injuries?
At Mountain Land Physical Therapy Partners, our licensed therapists can guide you through proper exercises, stretches, movements, and body control to help prevent future injuries. Many injuries occur due to improper technique or overexertion. Some of the most commonly sustained injuries include:
Shin splints
Nearly every runner has experienced inflammation and pain in the tendons and muscles of the lower leg, with shin splints affecting up to 20% of runners. Shin splints are more likely to occur after you change your workout routine. Reducing your running, using over-the-counter pain relievers, and icing are all recommended treatments for shin splints.
Runner’s knee
Officially called patellofemoral pain syndrome, this condition generally refers to cartilage breakdown under the kneecap. According to Runner’s World, approximately 40 percent of injuries sustained by runners are in the knee. While runner’s knee often improves on its own, physical therapy may be needed to help it resolve.
Achilles tendonitis
This injury occurs in the heel and often results in pain and swelling, accounting for 5-12% of running injuries. Running in old or poor-quality shoes can cause this condition. Icing, elevating the foot to reduce swelling, and wearing shoe inserts are treatment options for Achilles tendonitis. It’s also important to remember that strong calves will help to prevent relapses.
Plantar fasciitis
Of all the various sports injuries, this is one that not only affects runners (prevalence rates reach 22%) but can happen to almost anyone who walks a lot or stands on their feet for extended periods, leading to ankle and foot injuries. With this injury, you can feel pain throughout the arch or the heel. This injury can often be treated with rest and a better pair of shoes. Shoe inserts may also help.
Sprains and strains
Many people think “sprains” and “strains” are synonymous; however, there is one distinct difference between them. Sprains occur when a tendon is stretched beyond its limits or torn, while strains occur when a ligament is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed.
It is important to note that it is in your best interest to have a physiotherapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated.
How can I prevent these running injuries?
While it is always a wise decision to consult with a physiotherapist, there are some tips you can implement into your personal life as well to decrease your risk of sustaining an injury. These include:
Stretching
This is one of the most important ways to prevent injuries. Your tissues require water to be elastic, and stretching helps bring water into them. This increases muscle flexibility and prevents them from becoming stiff or tight, thereby reducing the risk of overstretching and/or tearing.
Hydrating and eating nutritious meals
Did you know that your body is made up of over 70% water? Because of this, it requires water to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks like Gatorade.
Staying within your abilities
It is important to train and practice for any physical activity you’d like to try. Start small and build up from there.
For example, if you’re new to running and want to complete a 5K, avoid jumping straight into 3-mile runs. Start with a shorter distance, like a half mile, and gradually build up, keeping weekly increases under 10%.
Pushing beyond your body’s current limits too quickly can increase your risk of injury, as your body may not yet be prepared for the added demand.
A physical therapist at Mountain Land Physical Therapy can help you understand your limits and create a personalized plan to safely reach your goals.
Using the proper equipment
When engaging in any physical activity, it is important to ensure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference in preventing injuries.
What should I do next?
If you are suffering from aches and pains, you may have sustained an injury, or you’d like to learn more about injury prevention, contact Mountain Land Physical Therapy Partners today. One of our dedicated physiotherapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
Your next steps
- Request an appointment
- Receive a custom treatment plan
- Work hard and progress in your recovery
- Recover & enjoy life pain-free!