COMMON RUNNING INJURIES

Most running injuries are injuries of overuse. Running is unlike walking, in that it is a one-legged sport. During a run, only one foot is supporting the entire body weight at a time. Increased forces are generated on the foot. It is important to wear running shoes, which are designed for straight ahead motion.

Some of the running injuries are the result of wearing inappropriate shoe gear. Shoe gear that has become excessively worn or the wrong type of sneakers can contribute to running injuries. Also, too much training can cause injuries, called the “terrible two’s” according to Podiatrist, Dr. Pribut.

The “Terrible Too’s” are: “ Too much, Too soon, Too fast, Too often” all with “Too little rest”.
The 5 most common injuries encountered by runners are:

1. Knee and Hip pain: If you experience knee or hip pain, contact your doctor or orthopedist immediately. This maybe a sign of an injury to your knee or to the muscles in your leg or hip.

2. Shin splints: This is pain and inflammation of the muscle, the bone, or the area where the muscle attaches to the bone. Sometimes, the muscle compartment in your leg can get inflamed after exercise. This is called “Exercise- Induced Compartment Syndrome”, and can mimic shin splints. Compartment syndrome is an extremely serious condition that may require emergency surgery. Stress Fractures of the lower leg can also mimic shin splints.
If you ever experience pain in your leg after running, contact your podiatrist immediately. This could be a potentially serious condition.

3. Ankle Sprains: Sprains are very common to runners. Most sprains are minor and will resolve quickly with ice and compression. However, if your ankle sprain does not resolve in a few days, it is best to see your Podiatrist. You may have injured or torn the ligaments that support your ankle.

4. Achilles Tendinitis: This is a painful condition involving the tendon in the back of the ankle, called the Achilles Tendon. The Achilles Tendon can get injured at any point along the back of the ankle. If left untreated, there may be a risk of rupturing the tendon completely.

5. Plantar Fasciitis: This condition is a result of overuse of the Plantar Fascia on the bottom of the heel. The plantar fascia is a band of fibers that supports your arch. When these fibers are stretched out too much or have been overused, inflammation will cause pain at the bottom of the heel. This inflammation and pain will limit motion, and can result in a heel spur.

PREVENTING INJURIES:

If you are new at running or even if you are a seasoned runner, you may still encounter these injuries. The key is prevention. In order to prevent these injuries, you must take care of your body before you go on your run.

STRETCHING:

Proper stretching and Supportive Shoe gear are the keys to a successful runner. You must adequately stretch all of your muscles prior to engaging in any physical or sports-related activity, including running.
Some tips to keep in mind:

1. Don’t over stretch your muscles. If you feel a pull when you are stretching, don’t bounce; hold the stretch for 10 seconds and relax. Start again and push a little more each time. Make sure to stretch both sides.

2. Never rush through stretching. Stretching is the key to a successful workout. You have to warm up your muscles prior to any exercise. Muscle pulls and sprains are often the result of inadequate or minimal to no stretching prior to exercise.

3. If you are going on a long run, stretch your muscles, then continue your warm up with a fast paced walk or a jog. This will enable your muscles to warm up prior to the run.

4. Once you have completed your workout, stretch again. This will help you to cool down, and will increase your flexibility.

BUYING THE RIGHT SHOES:
The right shoes are also very important. Some tips to buying good, comfortable shoes. 1. Make sure that you measure your feet each time to purchase a new pair of shoes. Always stand up while measuring your feet. Over time, or shoe size may change. Feet often become wider over time.
2. Make sure that you try on your shoes in the store and walk around the store. Your heels should not slip out of the shoe while you are walking. Your toes should have enough wiggle room in the front of the shoe. Your toes should never be touching the top of the shoe.
3. Always measure both feet and find a shoe that fits the larger foot. Believe it or not, but most people have one foot slightly larger than the other.

Whether you are a walker or a new runner; or even if you have been running for years, a good site to visit is http://www.chirunning.com This is a new way of running which teaches you to engage your mind while you run or walk, in order to prevent injuries and optimize your running or walking experience.
Keep Exercising!

By: Sharon Joag, DPM