Running Injuries

Running injuries are common due to the nature of the sport. Running consists of repetitive impact on your body, mostly affecting your feet, ankles, knees, legs and hips. If you think of running as a chain of events in the body, every time the foot contacts the ground the forces and mechanics follow the chain from the feet up to the legs then up to the spine. Every step this cycle is repeated and if any link of this chain is out of place, running injuries can occur.

Types of Running Injuries

There are many injuries associated with running that can occur in your feet, ankles, legs and hips. Some common examples are:

Running Injuries Of The Feet:

- Plantar Fasciitis

- Arch Pain

- Stress Fractures

- Metatarsalgia

Running Injuries Of The Ankle:

- Ankle Sprains

- Achilles Tendonitis

Running Injuries Of the Knee:

- Runner’s Knee (Patellofemoral Syndrome)

- Plica Syndrome

- Dislocation of the Kneecap

- Patella-Femoral Syndrome

Running Injuries of the Leg:

- Shin Splints

- Hamstring Pull

- Stress Fractures

- Exercise Induced Compartment Syndrome

- Hip Bursitis

- Iliotibial Band Syndrome

How Can You Avoid Running Injuries?

To help avoid running injuries, you should take a few necessary steps. Before running, warm-up. Your warm-up should consist of an activity that will raise your pulse a bit and warm the muscles. This may include something such as a quick walk, slow jog, cycling or skipping. The latest studies on stretching before running indicate that it makes little difference to preventing running injuries. However, if you are inflexible, you may be more prone to running injuries. Stretching before running won't change your flexibility for that particular run, but a long term stretching program may help with flexibility.

You also need to choose good footwear. Make sure they are designed for running and are not worn out. It's not a good idea to wear a shoe that someone else has worn as the shoe will adapt to their foot in such a way that could affect how it fits yours. THink about your foot type as well. For example, if you have high arches and an inflexible foot, more cushion is needed.  If you have a flexible and pronated foot, you need more stability in the shoe to prevent running injuries. Heavier runners also need more stable shoes than lighter ones.

Another preventative measure may be cross training. Why not take some time to do some other activities such as swimming or cycling. This is beneficial not only because it has less impact on your body, but helps strengthen muscles you may not use while running. This can reduce your risk of running injuries by creating better muscle balance and give your running muscles a well-deserved rest.

If you are finding you are continuously getting running injuries, make an appointment with your doctor. If there is a biomechanical abnormality, injury will continue until it is corrected. A foot orthotic device will probably be prescribed to help improve your mechanics, provide some pain relief, and keep you running without injuries.

If you are a frequent runner and have foot abnormalities such as collapsed arches, overpronation, or high arches but do not yet have any symptoms, over the counter foot orthotics may be a good way to be proactive and work to prevent running injuries.

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