How To Avoid Running Injuries

By Emmanuel Moses, PT, CMTPT

When you run, jog or walk, each step sends shock waves up the feet, knees, hips and lower back. Overuse injuries are common, especially with running. The good news is you can avoid overuse injuries.

If an injury does occur, physical therapy can get you back on track (pun intended) in a short time. Here are some of the most common injuries that occur with running

Plantar fasciitis Inflammation of fibrous connective tissue in the sole of the foot, leading to pain on the bottom of the heel.

Achilles tendinitis Heel pain, or pain in the Achilles, due to too much running or running uphill. This can lead to pain and tightness in the calf.

Shin splints Often a result of imbalance in the calf and shin muscles. Pain is along the front side of the lower leg (the shin).

Stress fracture Repeated pound-ing of the legs can lead to stress fractures, with local pain over the affected bone.

Hamstring strain Too much running can lead to a hamstring pull.

Patello-femoral pain or “runn-er's knee” Increasing running dis-tance too soon can lead to pain behind the patella, or kneecap.

If you have any of these injuries mentioned above, here are some tips from us to help you treat it

Treatment consists of

Rest, anti-inflammatory medication and icing the injured area

Stretching muscles that are tight

Strengthening exercises to restore muscle balance

In some cases, taping works

Orthotics may help alter the forces going into your joints.

Remember, if it hurts, don't do it. For example, if running hurts, try jogging. If jogging hurts, walk instead.

Before starting a running program, ask yourself

Are your shoes worn out?

Are they the right fit for your feet?

Do you have flat feet? Are your shoes stable enough?

Rigid feet need good cushioning.

To tell if a shoe can still be used, look at its sole. If it is worn out, it's time for a new pair. If they twist too easily, it's another sign they may be worn.

Physical therapists can

teach you how to

Get the right pair of shoes we evaluate the muscles of your feet and guide you to get the right shoes.

Stretch out properly we evaluate your requirements and make sure you stretch out your muscles properly before exercise.

Strategically structure your running we teach you the right warm up, stretch and sequence and coach you through the process of building up your running time gradually.