“Run, Forrest, run!”
Remember that line?
In Forrest Gump, the titular character runs over 15,000 miles across the country.
Forrest achieved this impressive task without so much as twisting an ankle or pulling a muscle.
But that’s the power of movie magic.
In reality, running that far without extensive training and preparation is nothing more than a recipe for disaster.
In fact, muscle and joint overuse is one of the common culprits for running injuries.
So, what do you do once you’ve developed a running injury?
And how can you prevent these injuries in the first place?
At the Chesapeake Foot And Ankle Institute, our podiatry clinic in Vienna, VA can help on both fronts.
Our foot specialists have plenty of experience helping people overcome all sorts of injuries and running concerns.
But of course, preventing an injury is always easier than recovering from one.
So, in this article, we thought we’d put together a list of tips and tricks that’ll help you run as effortlessly as Forrest Gump himself.
Without further ado, let’s get started.
What Is A Running Injury?
A running injury is a type of musculoskeletal condition common among runners.
Your musculoskeletal system includes a vast network of muscles, bones, tendons, ligaments, joints, and cartilage.
Thus, a musculoskeletal injury can impact any one or multiple of these parts.
Now, in general, running is good for you.
It’s a great way to maintain a healthy weight, promote good cardiovascular health, and even reduce stress and anxiety.
However, like any physical activity, it also comes with risks.
Running can take a toll on your body.
That’s especially true when you run without proper training, or when it’s done excessively.
We most frequently see clients with running injuries in their knees, legs, and feet.
These are the body parts that you use most when running.
Other common running injury locations include your:
- Ankle
- Hips
- Pelvis
- Groin
- Lower back
What Are The Most Common Types Of Running Injuries?
Repetitive stress is a common culprit for running injuries.
After all, running doesn’t offer many variations in your body’s movements.
The combined stress from the repetitive movements in your feet and legs can gradually weaken your joints, muscles, and connective tissues.
Over time, this stress can increase your likelihood of experiencing many different types of injuries.
Let’s take a closer look at a few examples.
1. Ankle Sprains
Most people will experience an ankle sprain at least once in their lifetime.
Frequent and intense running can increase these odds.
An ankle sprain occurs when there’s too much pressure on the ligaments between your leg and ankle.
This can happen if you fall or roll your ankle.
You can also sprain your foot.
In many instances, this can happen when you land on your ankle the wrong way during a run.
Pain and swelling are the most common symptoms, but you may also experience skin discoloration and bruising around the injury.
A podiatrist can help decrease your recovery time and help you prevent future sprains.
2. Achilles Tendinitis
Achilles tendonitis is an injury that causes inflammation in your Achilles tendon.
This is a tendon that connects your calf muscles and heel.
Some runners develop this injury when they push themselves too far, or increase their routine too quickly.
The most obvious symptom is a dull pain in your lower leg.
You may also experience leg swelling and limited range of motion.
Some people can also feel a noticeable difference in warmth surrounding their injury.
Severe cases of Achilles tendinitis may even rupture your tendon, which generally requires surgery to fix.
3. Other Possible Running Injuries
We’ve just taken a closer look at three common running injuries.
However, there are plenty more injuries you may experience while running.
These include:
- Strains
- Torn muscles
- IT band syndrome
- Shin splints
- Hamstring injuries
- Plantar fasciitis
- Stress fractures
- Bursitis
- Meniscal tears
- Anterior compartment syndrome
- Cuts and blisters
Other types of running injuries involve weather and temperature factors, such as:
- Sunburns
- Heat exhaustion or heat stroke
- Frostbite
- Hypothermia
Why Do People Get Running Injuries?
Overuse is one of the most important factors.
Think about how your body moves when you run.
The repetitive motion of your hips as they propel your legs forward, the force that your feet make every time they hit the ground…
These movements can take a toll on your body, especially if you run without proper form.
Other people experience running injuries following an accident, such as a fall or an ankle sprain.
Your risk of experiencing a running accident can also increase during less than optimal weather conditions.
For instance, many runners slip on ice during winter, or experience heat exhaustion during the summer.
That’s also true if you’re running on rough terrain, such as along a mountain trail.
How Can You Prevent Running Injuries?
Thankfully, there are plenty of steps you can take to help reduce your risk of a running injury.
Below, we’ll take a look at a few of them.
1. Warm Up Before You Start Exercising
Warming up before you run can help reduce your risk of experiencing a running injury.
Even cars need to warm up a little before they start a race.
Your body is no different.
A short warm up session can do wonders for your run.
Not sure where to start?
Why not try a few simple stretches, such as a hamstring stretch or standing quad stretch?
You can also incorporate a few cardiovascular warmups as well, such as jumping jacks or burpees.
2. Wear The Right Footwear
Proper footwear is a must.
Ideally, a good pair of running shoes will fit well and offer you ample foot support.
It’s also important that you replace your old running shoes once they begin showing signs of age.
A new pair of running shoes will only last you a certain number of miles before the soles begin deteriorating.
Old, deteriorated running shoes won’t give you enough support on your run.
So, out with the old and in with the new.
People with certain foot conditions, such as high arches or flat feet, may also require additional shoe supports, such as orthic shoe inserts.
Your socks are also important; you don’t want loose fitting socks rubbing against your toes and causing blisters as you run.
More on how to choose the right running shoe for your needs in a future article.
3. Stay Hydrated
Hydration is important for every type of exercise.
We typically recommend that runners drink an extra 1 to 3 cups of water on run days, depending on the intensity of their run.
Sports drinks can also help.
Your body loses a lot of electrolytes through sweat during exercise.
Sports drinks can help replenish these electrolytes as well as hydrate you.
4. Run In Safe Conditions
The type of environment you run in is also important.
Extreme weather can increase your risk of experiencing a running injury.
For instance, running in temperatures over 90 degrees or during high humidity can increase your risk of developing heat stroke.
Freezing cold temperatures can also pose risks, such as frostbite as well as slips and fall injuries.
It’s also important to pay attention to the type of surfaces you’re running in.
For instance, running on grass or sand puts a lot less demand on your feet than running on pavement.
5. Mix Up Your Running Routine
You can also try incorporating different types of exercises during your running routine.
This can help reduce your risk of experiencing repetitive strain injuries.
Some people incorporate strength training into their run.
Strengthening your legs and hips can help provide stability during running.
Others incorporate different types of cross training, such as cycling, swimming, or an elliptical machine, to give their joints a break.
However, we typically recommend that runners incorporate new exercises gradually to avoid injury.
6. Listen To Your Muscles
Finally, our last tip involves listening to your muscles and resting when your body is telling you it’s tired.
Rest is important regardless of the type of exercise you’re doing.
This is especially true for people recovering from an injury.
What To Do If You Get A Running Injury?
Sometimes, you can take all the necessary precautions and still experience a running injury.
Accidents happen, but we’re here to help.
Our podiatry clinic can help you address your running injury and prevent future recurrences.
We’ll start with an evaluation of your condition.
Your podiatrist will look to diagnose your specific injury, and rule out other possibilities.
From there, they will put together a customized treatment plan designed to address your specific needs.
This may include things like:
- A recovery plan
- Pain management
- A plan to ease you back into your sport
- Strategies to prevent reinjury
Book Your Appointment Our Podiatry Clinic Today
So, what’re you waiting for?
When it comes to running injuries, prevention is a lot easier than intervention.
At the Chesapeake Foot And Ankle Institute, we can help you develop strategies to reduce your risk of experiencing a running injury.
We can also help you recover from existing injuries and get you back on the running track in no time.
Book your appointment with the Chesapeake Foot And Ankle Institute today.
