Updated September 4th, 2022
Introduction
Over the past decade or so has progressed, so has the movement for, well,... Movement. Ads all over the internet or commercials targeting different audiences for the latest and greatest training equipment. However, one core training piece that will always remain constant is running. There are workouts with running, ultras, marathons, 10ks, the community 5K or thanksgiving turkey trot that one may get roped into doing, or even just going for a jog with your new puppy. However, with the growth in popularity has come a growth in injury rates.
Typical Injuries
Common injuries that we have seen when one decides to lace up are:
Iliotibial band syndrome
Shin splints
Runners knee or patellofemoral pain syndrome
What Caused My Injury?
Just because you want to start running does not necessarily mean that you will get an injury, so don’t let this stop you from lacing those shoes. Now you may be asking why there has been an increase. A few common themes that we see as physical therapists are as follows.
Sudden Change in Volume
Whether you are just starting out and decide to just go out and run a 5K on day one, or you are a 5K machine and decide it's time to step it up to a 10K or half marathon; significantly increasing your mileage in a short amount of time can leave you vulnerable to injury.
Poor Shoe Wear
The shoes you put on your feet can determine how your run will go. There has been new technology built in shoes to help with stability, cushioning, grip and the list can go on. However, it is important to get a proper shoe for your feet. This may mean going to a local running store and having a conversation with them about the best shoe for you.
Yes, this may mean spending a few extra dollars as there is a difference between the $40 pair and a $120+ pair when it comes to running and mileage. In addition, knowing when your shoe needs to be replaced, especially if you have been running for quite some time, every shoe has a lifespan.
Improper Form
Again, whether you are someone just starting out or someone who is a seasoned veteran, form is key. There is a lot that can go into running and making sure your body performs optimally for the duration of your training and race. Have that conversation with your physical therapist or if you are not seeing one, find one that can look at your form. For those who may not get pain until mile 8, you may need to go on a run prior to your appointment so the therapist can see how your body is performing under that type of fatigue.
Inadequate Training
There is a large misconception when it comes to training at high mileage or even training for a mile. You have to vary your daily mileage as well as speeds in order to target every aspect of the race. There have to be days where the run is low and slow for volume, yet there are also days where you have to speed it up and run multiple short distances. In addition, we cannot forget strength training, especially for that power and endurance that is required throughout the duration of a run. Finally, cross training, giving the body a break with a bike day or a swim day to allow for a different strain on the muscles yet still tax the muscle groups and cardiovascular system.
Conclusion
As a physical therapist, it is our job to not only look at the area that is ailing you, but also the whole system that may be causing the issue. If you are having any of these issues stated above or any other while running, talk to your physical therapist and have them perform a running analysis to help find the cause and get you back on the road to recovery and running. Stay tuned for more information on running form and preparation in the future!
P.S. - Here is a bonus video of a warmup for running that may help you prevent injury, stiffness, and pain! :)
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