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Image from chriggy1 at flickr
If you've been running long enough, you've probably experienced it. It happens to the best of us despite our efforts to avoid it. We rest, eat well, take ice baths, stretch, replace our shoes every 300 miles and still it happens: A running related injury.
The summer and fall seasons are common times for runners to become injured. This is because due to good weather, many distance races are held between May and November. Often times while training for a half or full marathon runners will try to do too much too soon and will be stopped dead in their tracks, literally, with a painful running injury.
The most common running injuries are:
- Runner's knee: this sharp knee pain is caused by the wearing away of the back of the knee cap. Typical causes are poor support in the runner's shoe or decreased strength in the runner's quadricep muscle.
- Stress fracture: the stress fracture is a tiny crack in the bone usually resulting from overuse. A runner will have sharp pain when applying pressure to the fracture site and there may be swelling. Other causes of this fracture can be related to inadequate calcium intake and bio mechanical flaws. Typical problem areas for runners are in the tibia, the femur, the sacrum or in the metatarsal (toe) bones of the foot.
- Iliotibial band syndrome (ITBS): symptoms of ITBS include sharp burning knee or hip pain. The IT band is a ligament that runs along the outside of the thigh from the top of the hip to the outside of the knee. If this ligament thickens, it can rub the bone and become inflamed. Causes of ITBS are usually increasing mileage too quickly, inadequate stretching and warm ups/cool downs and running excessive distances.
- Shin splints (medial tibial stress syndrome) : pain is located along the front of the shin and is often described as being dull at first and more intense as the injury worsens. Shin splints are often caused by significant and quick increase in running distance and intensity.
- Plantar Fasciitis: Spurs under the sole (plantar area) typically cause a burning and stabbing pain that is made worse by stepping down on the heel. Often times this injury is due to over training or arthritis.
- Achilles tendonitis: the Achilles is the large tendon at the back of the ankle. The pain in the Achilles typically occurs at the start of exercise and lessens with the workout. Often times there can be swelling and redness. Causes of Achilles tendonitis are increased activity, weak calf muscles and improper foot strokes.
- Muscle pulls: this pain (a small muscle tear) in the hamstrings, quadriceps or any other muscle comes from a lack of proper stretching or from overexertion.
The common denominator in most running injuries is that the runner has increased intensity and distance too quickly while training. A good rule of thumb is to follow the ten percent rule: increase your activity no more than 10 percent per week. That includes distance, intensity, and time of exercise. It's also a good idea to replace your running shoes every 300-400 miles.
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