Top Running Injuries and How to Heal Them

Running tops the list of many people’s favorite cardio activities, and it’s easy to see why – it doesn’t require equipment, and can be done almost anywhere by people of (nearly) any age. Benefits of a regular running routine include heart health, weight management, stress relief and more. However, running is also a high-impact activity that can easily lead to overuse injuries without proper guidance.

If you experience an injury or any type of discomfort while running, an experienced physical therapist can coach you on the path to long-term healing and a plan to safely return to running. Physical therapists are also gifted at identifying deficits before an injury occurs, and can provide a strengthening plan at the first sign of discomfort to avoid a more serious injury down the line.

Here are the top running injuries and ways a physical therapist can help:

RUNNER’S KNEE

Knee injuries account for a whopping 40% of running injuries! A top complaint we see from runners is “runner’s knee,” or patellofemoral pain, which is caused by cartilage irritation under the knee cap. Most people first experience it as an aching pain at the kneecap and is usually made worse by squatting, walking up stairs or standing for long periods. Some types of runner’s knee are caused by an inward rolling of the foot while running, or weak upper leg muscles.

• Treating runner’s knee. The knee is a complicated structure that requires a solid foundation to remain healthy and functioning. Strengthening key upper leg and thigh muscles and learning proper stretching can help improve this foundation to make a more stable environment for the knee joint.

ACHILLES TENDINOPATHY

Achilles tendinopathy is the second most common running injury, making up about 11% of all runners’ injuries. The Achilles tendon attaches to the calf muscles at the back of the foot, and an injury in this area can lead to aching, pain or swelling. Many people experience Achilles tendinopathy due to weak calf muscles, when running on hills or uneven terrain, or after sprinting.

• Treating Achilles tendinopathy. Depending on the severity of the injury, it’s wise to start with rest and ice as directed by your physical therapist. After some initial healing occurs, targeted stretching and strengthening exercises, especially in the calf area, can help provide lasting relief and prevent future flare ups.

PLANTAR FASCIITIS

Plantar fasciitis is often associated with running and while common in runners, plantar fasciitis can also affect many different types of people, including non-athletes. Runners often experience plantar fasciitis as an overuse injury, as it is caused by small tears and swelling in the tendons connecting the heel to the ball of the foot. Many people with plantar fasciitis experience intense pain when they take their first steps in the morning.

• Treating plantar fasciitis. Rest is a common prescription for plantar fasciitis pain, but an experienced physical therapist can help you rest areas that need it, while helping stretch and strengthen key areas to provide long-term relief. This combination can lead to faster healing while also working to prevent similar pain in the future. Severe injuries may also require splints or orthotics for proper healing.

SHIN SPLINTS

“Shin splints” is the common name for medial tibial stress syndrome, which results from small tears in the muscles around the shinbone. Repetitive activities like jumping, dancing or running can all contribute to shin splints, and this pain is more common after a sudden increase in activity, like a new or more intense running program.

• Treating shin splints. Running technique can be a major factor in preventing shin splints, and a physical therapist can provide a comprehensive analysis and suggest improvements to your form. Overall strengthening of the legs, ankle and foot can also improve stability and flexibility to prevent shin splints.

A physical therapist’s #1 goal is to help you return to your favorite activities without pain, and with the education to continue your healing and prevent injury in the future. Contact a Renue clinic near you for a free 15-minute screening or an evaluation today!