Listen to your body.

 

Know what works for you… It may not be the same as what works best for your friends, but if you have a successful run/race, you did it correctly!

 If your body hurts then rest, cross train, and or talk to a professional/coach about it.

 You don’t get strong by running; you must be strong to run!

 Your feet affect every aspect of running.  If you have pain somewhere in your body and there is no known injury to that body part, look to your feet (or better yet, have a PT/Podiatrist/MD look at them, too!)

If everything is okay with your feet (including shoe fit/wear mileage), look at your hips.  Stability through your pelvis is KEY!

 

Common Running Injuries:

(All of these may result from the biomechanical problems described below, overtraining, or a combination of factors!)

 

1)      Runner’s Knee/Chondromalcia Patella/Patellar tendonitis:

The space behind the kneecap or the tendon attaching the kneecap to the shinbone becomes irritated and painful.  Generally, the quadriceps muscle is not strong enough to handle the load/impact from each step you take, or the foot is collapsing too much and the impact is being transferred to the knee.

• Quad strength – Straight Leg Raise, Single Leg Balance, Double and single leg squats

• Glute Strength – Side lying leg raise, sidestep, BOSU/balance exercises, 4-way kick

• Custom or Over the Counter Inserts/Changing Shoes

 

2)     Stress Fractures

Although a stress fracture is not a full fledged fracture, it can sideline you!  Runners typically see them in the tibia (shinbone), but the can occur anywhere.

• Try some non-weight bearing exercises to cross train, like aqua jogging, swimming, cycling, etc

 

3)     Iliotibial Band Syndrome

Pain on the outside of hip or knee is generally caused by weakness on the inside of your quadriceps muscle and the outside of the hip/glutes.  This tendon runs from the top of your hip to the outside of your knee and is not very flexible.  When you rely on it more than the muscles in your thigh, it gets irritated!

• Stretch the ITB

• Strengthen quads and glutes as above

• Wear the appropriate shoes

 

4)     Shin Splints
Irritation of the tissue that connects the muscle in the front of your shin (anterior tibialis) to the shinbone (tibia) can result from improper footwear, or tight calves.

5)   Plantar Fascitis

The plantar fascia is very tough connective tissue that covers the bottom of your foot (arch).  Pain in the heel or arch, especially when you first get up in the AM is a hallmark sign of this problem!  Can be caused by; a loss of arch height, increase in activity, tight calves, and or improper footwear.

• Stretch the calves and bottom of your foot

• Strengthen the bottom of your foot

• Change shoes/inserts

 

6)     Achilles Tendonitis

Typically pain in the lower part of your calf, usually results from tight calves, poor mechanics at the foot, poor calf strength

• Stretch and strengthen calves

• Change shoes/inserts

 

7)     Muscle Pulls

Micro tearing of the muscle tissue, usually when you ask a muscle to do something it is not ready for.  (I.E. running without a proper warm up or sprinting across the street to avoid being hit by a car)

You need to give the tissue time to heal before stressing it with running

 

8)    Ankle Sprains

We’ve all done it! Be careful about pot holes, curbs and ice!  If you twist your ankle, keep your shoe on until you are somewhere you can get ice on it.  The shoe will help stop some swelling. RICE!

• Single leg balance, eyes open and closed, 4-way kick

• BOSU balance ex

 

9)     Dizziness/Nausea

Hydrate but don’t over hydrate!  80z fluid per 20 min of running is generally enough.  When you find a drink/water/gel combo that works for you don’t mess with it!  Some people can tolerate solid food and others can’t.  Know what works for you.

 

10) Blisters

Proper fit of shoe/insert and drywick or wool socks that don’t allow moisture to accumulate on your skin.

 

If you have any questions about any of these injuries or are experiencing any of these symptoms, please feel free to contact one of the physical therapists at Joint Ventures or your doctor.