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.
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.
For more running tools or tips, visit the Performance Running website: http://www.therapeuticassociates.com/PerformanceRunning