Running has grown tremendously in popularity as more people prioritize physical activity in order to sustain a healthy lifestyle. While the number of casual and competitive runners has increased, so have the injuries related to this activity.
According to a study in the Journal of Sport and Health Science, 50% of runners experience an injury each year that prevents them from running for a period of time, and 25% of runners are injured at any given time.
The body is made up of many complex systems that rely on each other. If you experience a running-related injury, listen to your body to determine the best course of action for recovery. Merely coping with the pain should never be the answer.
Some of the most common injuries include runner’s knee, stress fractures, shin splints, plantar fasciitis and IT band syndrome. The most common treatment for these injuries is almost always rest because they tend to result from overuse. Below, let’s take a look at these injuries in detail and break down some best practices when treating them.
Stress fractures and shin splints are similar and can be treated with the same modalities and precautions. Another common running ailment you can pair with these two is plantar fasciitis. This injury is associated with damage to the connective tissue on the bottom of the foot.
To treat these injuries, first you should drastically reduce the amount of running you are doing. Running while injured will only slow or worsen the healing process. Second, you should inspect your running shoes. You can do this by checking for wear and tear in your shoes and or the quality of shoe you are using. You may also want to go to a running specialist to get their insight on whether your shoes are up to par with your needs and whether you are running with optimal form for your level.
Runner’s knee and IT band syndrome can result from overactive or underactive muscles. Runner’s knee can develop from overuse of or weak quadriceps tendon. Performing regular resistance training to supplement your runs can put you on the path toward recovery.
IT band syndrome is an injury in the IT band that seems to linger in individuals for years. If you’re ever affected by IT band syndrome, don’t attempt to force the IT band into relaxing or to foam roll/massage the pain away. Instead, look below and above the IT band for a potential solution. The tensor fasciae latae and vastus lateralis are the muscles that intertwine above and below this area and are usually the root of your discomfort. Look to release these muscles with the modality of your choice, such as myofascial release, stretching or any other specialty technique that helps with tight muscles, followed by strengthening them so they don’t feel the need to tighten up again.
Running-related injuries can be frustrating, but unless there’s a structural deficiency or a past traumatic injury, they can usually be solved with a little research and recovery. Look to preventative measures, such as wearing proper running shoes, seeking the guidance of a running specialist and performing regular supplementary resistance training in and around the common problem areas. This will keep you moving for years to come.
Here are some great multiplane resistance training exercises that can supplement your running and help you maintain peak performance.
- Leg Extensions (3 sets of 10 repetitions): Once you fully extend your legs, pause for five seconds and descend slowly. This is a fantastic exercise that will help strengthen the patellar tendon.
- Monster walks or lateral banded steps(3 sets of 12 repetitions per side): If 12 repetitions feel easy, opt for a heavier band.
- Calf raises (3 sets of 20 repetitions): This is a great exercise for helping strengthen the foot and ankle region.
- Kickstand deadlifts (3 sets of 12 repetitions per side): This is a fantastic movement to strengthen your glutes and hamstrings. The more you utilize your glutes and hamstrings when running, jumping or lifting, the less stress your knee undergoes.
- Massage ball: Using a massage ball on the bottom of your foot before and after runs is a great way to aid in rehabilitating plantar fasciitis.
by Davon Randolph
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