When your training is going well and the endorphins hit, running can be the best thing in the world. But get an injury and you might need to stop altogether. Here are the most common injuries for runners, and what you can do to avoid them.
Plantar Fasciitis
This is one of the most niggling injuries a runner can get. Diagnosed by a pain on the bottom of your foot near your heel and arch, it can take months or even years to completely heal. The pain can put a stop to your training plan, and running can make the condition worse in extreme cases.
Fortunately, there are ways to protect yourself from plantar fasciitis. There have been studies which show a link between tight calves and plantar fasciitis, so a stretching and foam rolling programme could lower your chances of getting it. Shoes with poor support are also likely to cause it – so ensure that your shoes have plenty of cushioning.
Runner’s Knee
One of the most common running injuries is runner’s knee, or patellofemoral pain syndrome. You might notice pain right behind and around your knee. When the pain is severe, it can stop you from running and even if you can run, the pain lessens your enjoyment of your hobby.
Runner’s knee has a number of causes but the most frequent one is muscle imbalances (such as weak hips) which lead to the kneecap shifting out of place when you bend and straighten your leg. Taking the time to strengthen the muscles in your legs and hips will help you to avoid this condition by reinforcing good form when you’re running.
Shin Splints
Shin splints are common among new runners and, not only can they be extremely painful, they can also disrupt your running routine. If you carry on running with shin pain, you are at risk of developing a tibial stress fracture which has a long recovery time.
Shin splints occur because the bone is unused to the repetitive impact caused by running. Experienced runners have built up bone density so the impact is less of an issue (this is why people who have been running for some time rarely get shin splints).
There are several things you can do to lessen your risk of getting shin splints. Firstly, try increasing your stride frequency by 10% when running – this reduces the impact for each stride. You should also make sure that you build up slowly when you start running. This will give your legs a chance to strengthen.
Healing injuries for runners…
If you pick up one of these common injuries for runners, you will want to make sure you do everything you can to heal it quickly. Taking time out from your training is frustrating!
A sports rehabilitator can help you by assessing and treating your condition, and advising you about how to avoid injury in the future. At Northwich Foot Clinic, our dedicated sports rehabilitator has a special interest in sports injury prevention and can help to get you back to optimum fitness. Contact us to book your appointment today.
