Running is the exercise of choice for many people looking for a way to stay fit, lose weight, or get active. Both casual and professional runners can push their limits too far and suffer from a variety of injuries. Feet, legs, knees, hips, and back can all be affected by running.
Common Injuries from Running
Common running injuries typically affect the feet, knees, and legs. These injuries are caused by going too far, too fast, too soon. When running for pleasure or training, you have to build up your speed and distance slowly to prevent overuse and injuries.
Knee pain is one of the most common running injuries. Runner’s knee is categorized as knee pain behind or around the top of the knee cap. According to a University of Calgary study, this knee pain accounts for 57% of all knee problems in runners in Canada. Pain on the outside of the knee is typically caused by weak hip joints or from running too much. Knee joint pain can be caused by other sports as well and aggravated by the force exerted on it from running.
Heel pain caused by plantar fasciitis or heel pain caused by Achilles tendinitis. Our Achilles tendons carry a lot of our weight and take a lot of the force when we run, so this injury is quite common in runners.
Lastly, shin splits are caused by overuse or running on bad (hard, uneven) surfaces. If you train too much or too hard, you’ve likely experienced shin splints before.
Preventing Running Injuries
There are a number of ways of preventing running injuries. With these tips, you can train and exercise safely without a high risk of injury from jogging or competitive running.
- Take breaks – don’t train every day and stay within a reasonable weekly mile limit for your skill level.
- Check your shoes – shoes should be replaced every 300 miles or so. If you’re running in old shoes, they may not be offering the support your body needs.
- Listen to your body – if you’re experiencing pain, slow down or take some time off.
- Cross train or weight train – build up your endurance, muscles, and balance for smoother running.
- Increase your distance and speed slowly – you should never increase more than 10% per week. If you run 10 miles one week, only increase to 11 miles the next. Don’t overdo it.
- Physiotherapy for runners – regularly see a physiotherapist to learn how to keep your body safe and make progress in your training.
Physio Art: Providing Physiotherapy for Runners
Physiotherapy can help prevent and treat common running injuries in a variety of ways.
At Physio Art, we not only treat the symptoms of running injuries, but we also provide advice about prevention and treat underlying bodily issues that lead to your injury. We provide advice on stretching and exercises that can be done as a warm up or cool down to running. We can perform massage therapy and manual therapies to help with muscle and joint pain, improve flexibility, and correct imbalances.
We also provide resources for you to treat and prevent running injuries on your own. We offer at-home management of your condition and exercises you can complete. We’re also able to recommend proper footwear to prevent injuries caused by ill-fitting shoes.
Your physiotherapist can also work as a member of your healthcare or coaching team. We can work with podiatrists to find the best footwear and treatment for foot injuries. We can also work with a running or sports coach to ensure you’re able to perform the right exercises, stretches, and prevention methods to avoid injury.
At Physio Art, we know how important it is to be able to train regularly and improve your fitness. Being kept off your feet for prolonged periods of time because of a running injury is frustrating, discouraging, and can lead to a loss of gains. We can help you train consistently and avoid painful and inconvenient injuries.
Contact us to book an appointment today.