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Running is one of the best ways to stay in shape, relieve stress, and get outside, but the longer you run, the more likely you are to experience one of the 5 most common running injuries. Desert Edge PT helps runners rehabilitate after experiencing an injury. While we always advise visiting with a leading Physical Therapy group in your area, we know that sometimes that isn’t possible which is why we have put together a number of different physical therapy videos specific for runners to help you heal from home when necessary! Take a look at the 5 common running injuries we see most often in our office and learn how you can help prevent or heal these injuries naturally.

#1 Runner’s Knee

One of the most common injuries for runners is runner’s knee. The pain from this injury usually starts off slow and gradually builds over time. The pain typically occurs under or around the kneecap. Pain can build in the kneecap from performing strenuous activities such as squats or going up and down steps. Runner’s knee can also flare up due to stiffness from sitting for too long.

Runner’s knee can be caused by any of the following:

How to help heal runner’s knee:

Check out this video below for runners suffering from knee injuries from running.

 

#2 Shin Splints

Shin splints are probably the most common injury runners encounter. Whether you are just starting out or are a trained athlete, shin splits are bound to affect you at one point or another. Shin splints cause pain in the shins but the pain typically occurs after your run has ended and the pain gradually worsens over the next few hours or days.

Causes of shin splints include:

How to treat shin splints:

Shin splints can be painful and irritating for runners. It is important for runners to wear the correct shoes to help absorb shock and prevent shin splints. Visiting a running center for those who are serious about running is extremely beneficial. A running center can provide you with great feedback and knowledge into the best design and fit for your body type and foot structure. Shin splints will continue to occur if you fail to wear the correct shoes.

Check out these thee videos on common stretching mistakes runners make. Avoiding these mistakes could help you avoid a running injury, including shin splints, in the future.

#3 Stress Fractures

Stress fractures are often caused by overtraining and not letting the body heal with the appropriate amount of time off. Stress fractures can also occur due to a biomechanical flaw in your running style or body structure. If this is the case, often times a biomechanical flaw can be corrected with the appropriate training and wearing the correct shoes for your foot structure. Stress fractures take more time to heal than some of the other common running injuries and will often times leave runners in a boot or on crutches to avoid putting any pressure on the injury until it is fully healed.

The most common stress fractures runners experience occur in:

How to treat a stress fracture:

How to prevent stress fractures:

#4 Plantar Fasciitis

Plantar fasciitis is a very common injury for runners. The plantar fascia is the rubber band-like ligament that stretches from your heel to your toes and when it is inflamed it can be very painful. Plantar fasciitis can cause pain from the moment you wake up and put your feet on the ground. The pain can subside as you begin running but often will be very painful after a run when the plantar fascia becomes more inflamed.

Causes of Plantar Fasciitis:

Treatment and Prevention for Plantar Fasciitis:

#5 Achilles Tendonitis

Overuse of the Achilles tendon causing it to become inflamed, swell, irritated, or painful is known as Achilles tendonitis. This is a common injury for runners and can be caused by a number of different things. Achilles tendonitis can be extremely painful as the Achilles tendon is the largest tendon in the human body. Tendons connect muscles to bones and if strained, it can take quite a while for them to heal properly.

Causes of Achilles Tendonitis:

Treatment for Achilles Tendonitis:

5 Common Running Injuries – How Physical Therapy Can Help

Whether you are a well-seasoned runner or you are just starting out, know that getting injured while running is normal. The 5 most common running injuries listed above can be avoided with proper training methods, wearing the right shoes to support the structure of your feet, taking the time to thoroughly stretch, and knowing when to rest your body so it can have time to heal. If you are experiencing pain while running or even while performing day-to-day tasks, consider scheduling a consultation with a physical therapist in your area. Running is such a great way to release stress, get outdoors, and stay in shape, don’t let one of the 5 common running injuries listed above scare you, rather take into consideration the various ways you can prevent these injuries and know when you need to let your body rest.

 

 

published on Wednesday, October 14th, 2020