What Can You Do to Prevent Running Injuries?
Running is one of the most popular ways to stay fit, healthy, and lower the risk of chronic disease. Unfortunately, most runners eventually get sidelined by injuries. Coastal Movement Specialists care for common running injuries with various treatments to help you return as quickly as possible to your running program. Learn more below about how to prevent running injuries, and contact us today to schedule an appointment in our Johns Island, SC office.
15 Health Benefits of Running
The benefits of running and jogging are well-known by those who exercise regularly for cardiovascular health and weight control. Most people who run and jog know the importance of preventing injuries to enjoy the many health benefits. Research supports the positive effects of running, including:
1. Improved cardiovascular fitness
2. Stronger bones
3. Lower body fat
4. Stronger muscles
5. Positive mood
6. Learned resilience
7. Boosted energy and metabolism
8. Lowered cholesterol
9. Lowered blood sugar levels
10. Longer and more active life
11. Better sleep
12. Improved back and knee health
13. Enhanced immunity
14. Reduced cognitive decline
15. Reduced risk of cancer
Most Common Running Injuries
Some research estimates that fifty percent or more of people who run regularly suffer an injury each year. Although some occur due to a fall, overuse causes most of these injuries. You can hurt yourself in numerous ways with running, but the most common running injuries include:
· Plantar fasciitis. This injury is the most common cause of pain at the bottom of your heel.
· Runner’s knee. This injury causes pain due to damaged cartilage under the kneecap.
· Stress fracture. Small cracks in the bones of the legs and feet usually occur from running too much when first starting a running program.
· Iliotibial (IT) band syndrome. Weak gluteus muscles can injure this fibrous tissue connecting these muscles to the upper part of the shin bone. You typically feel pain on the side of the hip or knee with an IT band injury.
· Shin splints. Stressing lower leg muscles leads to pain on the front or inside of your lower leg or shin bone.
· Achilles tendonitis. This is an injury to the tendon that connects your calf muscle and heel bone.
· Muscle pull. Overstretching a muscle can result in a strained or torn muscle which you might feel as a popping sensation.
Risk Factors for Running Injuries
Scientific studies on running injuries recognize the possible risk factors. These studies distinguish between those that are more common than others and those outside the runner’s control. The list of potential risk factors includes:
· Previous injury. Some researchers discuss how injury to one body part can cause increased vulnerability to future injuries that may involve other body parts. For example, a hamstring injury could eventually lead to damage of your calf muscle.
· Increased age. As you grow older, you may need to adjust your running routine. Increased age has been shown to make you more susceptible to overuse injuries, especially hamstring and Achilles tendon injuries.
· High BMI. Running can help lower body fat significantly when implemented correctly in an exercise program. A higher BMI is a known risk factor for new runners who run longer distances too soon after beginning a running program.
· Weak calf muscles. Strong calf muscles can help prevent many of the common running injuries such as plantar fasciitis, shin splints, patellofemoral pain, Achilles tendon injury, and stress fractures.
· Excessive running. An individualized program that considers how your body responds to the stress of running can help prevent running excessively, which leads to injury.
· Wrong running shoes. Sports medicine experts debate the role of running shoes in causing injury. Shoes with a well-made cushion and stable heel can decrease the risk of running injuries.
How to Prevent Running Injuries
Whether you are just beginning your running program or you log fifty miles each week, a minor running injury can bring you to a frustrating stop. To receive the most benefits from a lifelong running program, you should learn how to prevent the most common running injuries. Here are tips to help you avoid running injuries.
Strength Training
Muscular imbalance and weakness make you susceptible to injuries from the impact and stress of running every time your feet hit the ground. Strong muscles, tendons, and ligaments make your body more resilient to damage from running. This includes the lower body and the upper body, which allows for a better running posture and technique that transfers energy from your arms and chest to your legs. An added benefit to strength training is increased bone density which can help prevent stress fractures and other bone injuries.
Weight Control
Obesity increases the risk of chronic disease and makes people more prone to personal injuries. A healthy diet and regular exercise such as running can help control weight and reduce the risk for injury. Due to the impact on your feet and legs while running, keeping your weight controlled can minimize the risk of many of the common running injuries.
Increased Flexibility
Keeping your body loose, limber, and flexible helps prevent muscle and joint injuries. Using Yoga, Pilates, and other flexibility exercise programs can enhance your running program and improve your mental focus for running.
Proper Shoes
While there might be disagreement on whether you need an expensive, well-cushioned shoe or a more minimalist running shoe, every expert agrees that you need to find what works for you. The best place to start is a specialty running store or another expert such as a foot doctor. It is also important to maintain and replace your shoes properly.
Adequate Rest
Ultra-marathon runners may log more than one hundred miles in a week, but most of us need far less to enjoy the health benefits of running. Even ultra-marathon runners know the importance of well-timed rest. Taking time off to let your body recover can keep you running for years to come.
Work With Our Physical Therapists
Our physical therapists are movement specialists that can help you prevent or recover quickly and completely from a running injury. Located on Johns Island, SC, Coastal Movement Specialists serves the entire Charleston area. Contact us today for a running injury evaluation and personalized treatment plan.