According to the Road Runners Club of America (RRCA) and Active.com, between 65-80% of runners will end up with a running-related injury each and every year. If you’re a runner this statistic might seem alarming. Fact is, the odds aren’t in your favour.
That’s the bad news. The good news is that there are simple and effective things you can incorporate into your training regimen to prevent these injuries from occurring in the first place. If you don’t find the following helps you call Hamilton physiotherapy clinic today!
In this guide, we’ll discuss the three most common running injuries, what they are, why they happen, and what you can do to avoid them. If you are currently dealing with a sports-related injury consider reaching out to our team for help. At Main Street Health we are experienced and adept at accurately assessing and diagnosing underlying causes of injuries and pain, helping you get back on your feet in no time.
- Runner’s Knee
Medically known as patellofemoral pain syndrome or “PFPS”, runner’s knee involves the inflammation and irritation of cartilage located under your kneecap (patella). According to a Runners World poll, knee-related injuries comprised around 40% of all running-related injuries each year.
Who is at Risk for Runner’s Knee?
Risk factors are for this type of injury generally involve biomechanical issues that result in additional stress being placed on the knee joint. Examples include weak quadriceps, hips, glutes and over-pronation (inward rolling of the foot).
What do Do If You Already Have it?
Consider taking additional rest and recovery days between running sessions or reducing how many miles a week to run. If symptoms persist physical therapy may prove useful.
How to Prevent Runner’s Knee?
- Incorporate uphill running into your training
- Reduce downhill running
- Add bicycling into your routine
- Opt for low impact knee-friendly activities including swimming and elliptical training
- Incorporate strength training for your glutes, hip and quads
- Add in lateral side steps into your training
- Focus on reducing stride length on runs
- Focus on landing each stride with your knee slightly bent to reduce impact load on the joint
- Count the number of steps taken per minute running and increase that rate by 5-10% per each minute
- Warm up before each training session
- Routinely stretch to keep joints and muscles flexible and elastic
- Achilles Tendinitis
This injury involves, you guessed it, the Achilles tendon. This tendon, located at the posterior of your heel, connects your two primary calf muscles to your heel. When overworked or under high loads of stress, this tendon can become inflamed and quite painful.
Who is at Risk for Achilles Tendinitis?
Those with weak posterior leg musculature such as glutes, hamstrings and calves, as well as those with poor flexibility especially in the muscles of the calf. Dramatically increasing training volume, load, hills and speed work may also contribute to this injury.
What do Do If You Already Have it?
Back off your training for a while. With this type of injury, it is not recommended that you “work through it”. Failing to allow time for minor tendinitis to heal could result in a more severe case necessitating months of recovery time. Consider physiotherapy or rehabilitation as a means to safely get back to training.
How to Prevent Runner’s Knee?
- Increase muscle strength and endurance of the glutes, calves and hamstrings by incorporating resistance work into your routine. Squats, burpees, lunges and calf raises are a good place to start.
- Practice eccentric heel drops in order to strengthen the calves themselves.
- Incorporate elliptical machine training, pool running and swimming into your routine.
- Avoid aggressive calf stretching but do keep limber.
- Avoid wearing heels and sandals (both of which irritate the Achilles tendon.
- Hamstring Injuries
Those muscles that run down the back of your thighs are called hamstrings. These muscles are responsible for bending our knees, extending our legs, pushing us up inclines and powering up kicks. But when they become too weak or rigid to perform, they can cause serious discomfort and even injury.
Who is at Risk for Hamstring Issues?
Those with genetically long or short hamstrings. Hamstrings that are either too rigid or even too flexible (i.e. overly stretched and prone to damage). Muscle tightness. And those with a disproportionate muscle imbalance, particularly as it relates to the quadriceps and hamstrings.
What do Do If you Already Have Issues?
Pain that is acute and that comes on suddenly may be indicative of a true “pulled” muscle and you may require prolonged rest, ranging from weeks to months. Having your issues evaluated by a physiotherapy professional is advisable as they may be able to suggest rehabilitative exercises and stretching that can help you on the path to a faster recovery.
How to Prevent Hamstring Issues:
- Incorporate strengthening exercises such as one-legged deadlifts
- Utilize a foam roller to gently reduce muscle tightness both before and after runs
- Deep tissue massage may prove beneficial
- Incorporate bridge exercises into your regimen
- Consider wearing compression tights
Closing Thoughts Regarding Running Injuries
Injuries sustained from running are quite common and can range from minor aches and pains to debilitating injuries that require lengthy recovery times.
If you have been injured or are experiencing pain during your sessions it is advisable to seek out the help of a trained professional. At Main Street Health our team can quickly and accurately diagnose any issues you may be experiencing and set you up with a rehabilitation plan aimed at getting you back on track in no time.
