Running. It’s one of the most popular exercises out there. A great way to burn calories, get in shape, and manage stress, running isn’t without its drawbacks. Each year, half of all runners can expect to face some sort of injury, usually in their feet, knees, hips, or legs.
The repetitive movement of running and the impact of your feet hitting the pavement take its toll on joints and muscles. Starting out too fast, going too far, not listening to your body, or not wearing proper shoes can all contribute to injury. Unfortunately, as brave as it may seem, running through an injury will only make it worse.
Learn the symptoms of five common running-related injuries and how to best treat them so you can get back on the road again pain free.
Runner’s Knee
When the cartilage under the kneecap wears down from overuse or if the kneecap is unaligned, runner’s knee can develop. Weak leg or glute muscles and over-pronation of your feet can increase your risk of runner’s knee. With this condition, you’ll notice pain around your knee—especially when walking or running up or down stairs or hills, after sitting for long periods, or after running long distances.
Treat runner’s knee by icing your knee after a run. To recover from the condition, decrease the intensity and distance of your normal running by half and focus on other exercises such as bicycling or elliptical training to strengthen your leg muscles. Slowly ease back into your normal running routine when the pain is gone.
Shin Splints
You’ll know you have shin splints if every step causes pain on the front side of your shin. Caused by tiny tears in the muscle around your shinbone, shin splints often occur when you run too far or too fast too soon. If you have flat feet, high arches, or you run in non-supportive shoes, you’re more prone to shin splints.
The best treatment for this type of injury is rest. Give your muscles time to heal. Icing regularly, taping your shin, and wearing an ankle brace will speed healing. After several weeks, slowly ease back into running.
Plantar Fasciitis
The band of tissue running along the bottom of your foot from your heel to your toes is called the plantar fascia. When this tissue becomes inflamed or irritated from the force of running, improper shoes, or overdoing it, you’ll feel a dull ache across the bottom of your foot or heel. The pain of plantar fasciitis is usually worse in the morning.
With this type of foot injury, it’s vital to get adequate rest from running. Icing your foot regularly, wearing supportive shoes, performing calf stretches, and massaging your foot are all ways to relieve the pain and speed healing.
Iliotibial Band Syndrome (ITBS)
Another common running injury that affects the knee area is called iliotibial band syndrome. The iliotibial band is the ligament stretching from the hip to the outer knee. When this ligament thickens or tightens, it rubs against the knee bone, causing pain and inflammation. Long-distance running, downhill running, or pushing yourself too hard will increase your risk of ITBS.
If you suspect ITBS, don’t ignore early symptoms or you could make the problem worse. Rest for a few days, and then swim or use the elliptical trainer until the pain is gone. Stretches and strength-training exercises will strengthen your leg muscles and lessen your risk for further injury.
Beyond the House
Are you experiencing consistent pain while running or pain that isn’t relieved by rest and home treatments? Talk with your trainer or physician.
