Running is an excellent way to stay in shape and remain active. But it can take a toll on your muscles and joints if the proper injury prevention methods are not taken. Therapeutic Associates Physical Therapy takes a look at some of the more common running injuries and gives you tips to prevent and treat them.
Therapeutic Associates Physical Therapy takes a look at some of the more common running injuries and gives you tips to prevent and treat them.
Transcript: Common Running Injuries
Low Back Pain: Pain in low back and possible pain in buttock region.
Hamstring Strain: Pain felt in back of thigh.
Iliotibial Band Syndrome: Pain located on outer knee or hip.
Achilles Tendonitis: Pain felt in back of lower leg above heal.
Calf Strain: Pain felt in back of leg.
Patellefermoral Pain Syndrome (Runner’s Knee): Pain felt below and/or around the knee cap.
Shin Splints: Pain felt in front of lower leg.
Plantar Fasciitis: Pain felt on bottom of heel and/or arch.
5 Tips to Prevent Injury
Warm-up. Perform a 5 minute dynamic warm-up prior to heading out on your run.
Cool down. Finish your run with a short walk followed by a static strecth routine.
Strength Training. On non-running days, implement a strength training routine that includes legs, upper body and core.
Follow 10% rule. Don’t progress your mileage by more than 10% from one week to the next.
Stay Hydrated. Drink water throughout the day.
Most running injuries respond well to conservative treatment. Rest and ice for at least 48 hours following the initial injury.
REST: Take a couple of days off from running.
ICE: Apply an ice pack to the injured area form 15 minutes, every 3-4 hours.
PHYSICAL THERAPY: If your injury is severe or continues to persist greater than 48-72 hours of conservative treatment, it is advised to seek treatment from a physical therapist to determine the cause of your pain and direct you with the appropriate plan of recovery.