Happy May, from all of us here at Dynamic Sports Physical Therapy. As the weather finally begins to turn warm and inviting, many of us are lacing up our running shoes and putting in some miles. Some of you have been competing in races and may even be gearing up your training for the NYC Marathon later this year. For those of us who enjoy running, and especially with long distances, it can take time and patience to progress. While we train, one of the key goals should hopefully be to avoid the tolls that mileage can sometimes take on the body.
The unfortunate news is that approximately 60% of runners either currently have or will develop an injury that will require taking a break from running for weeks and maybe months at a time. Some of these injuries can be straightforward while others may be more mysterious. As noted in this article from the prestigious Cleveland Clinic, common running injuries can include:
- Plantar fasciitis – an irritation in the tissues of the bottom of the foot.
- Runners' knee – also known as patellofemoral pain syndrome, this is an umbrella term for many different issues that result in irritation around the kneecap.
- Iliotibial band syndrome – an irritation of the tissues of and around the iliotibial band, along the outside of the thighs.
- Achilles tendinitis – an irritation in the tissues of the Achilles tendon.
- Shin splints – an irritation of the muscles, tendons, and/or bone around the medial tibia.
- Stress fractures – a tiny crack in the bone.
As you can see, there are many different injuries that occur. There are, however, commonalities in what can cause these injuries in the first place. These can include how your feet are structured (i.e., high arches vs. flat feet), inappropriate shoes, specific muscle weakness, specific muscle tightness, poor running technique, and inappropriately large changes in mileage and intensity. For example, weakness in the muscles of the hips could help cause runners' knee, Achilles tendinitis, or a stress fracture.
As you will see when you click on the links, a healthcare professional is likely to recommend rest as one of the initial forms of treatments for the injury. The importance of appropriate rest and recovery cannot be overstated. That said, the underlying cause of the injury should be addressed. Check in with your doctor. Seek out physical therapy. Seek out a running coach. Choose your shoes wisely and with professional guidance. Look to prevent any future injury and enjoy your run.
