Don’t Let Common Running Injuries Leave You Sidelined!
Whether you’re a new runner, have a year of experience, or have run 10 marathons, you must know how to avoid injuries and stay healthy. Many running-related injuries lead to pain and discomfort and can limit your ability to continue running.
and going downstairs, among other activities. A misalignment of the kneecap on the femur (thigh bone) can compress the cartilage underneath the kneecap and lead to pain. To avoid patellofemoral pain syndrome, make sure you land correctly while running.
What are the most common running- related injuries?
IT (Iliotibial) Band Syndrome This common running injury deals with the pain on the outside of the knee. The IT band runs along the side of the thigh and connects the hip to the knee. It’s not a muscle but rather a very stiff, tight band of tissue called fascia. Pain outside the knee will happen if the IT band becomes too tight or the hip muscles are weak. IT band syndrome usually causes pain later in runs but can be felt earlier if it worsens. Shin Splints (Medial Tibial Stress Syndrome ) This is one of the most common and well-known injuries runners deal with. Each time a runner lands with each step, the foot and ankle are the first part of the body to absorb all those forces. Because of this, a muscle on the front of the shin works extra hard and ultimately starts to pull too much on the shin bone (tibia). This leads to inflammation and pain in the front of the shins.
Patellar Tendinopathy Running is a high-impact activity that places increased stress on certain tendons and ligaments, most commonly the patellar tendon. When your patellar tendon experiences repeated
impact over long periods, such as landing with each stride when running, this can lead to stress at the patellar tendon
and eventually dysfunction and changes in the tendon itself. These changes can ultimately cause pain in the front of the knee, just below the kneecap. Patellar tendinopathy can also be due to overtraining and overuse.
Patellofemoral Pain Syndrome This type of knee pain is felt behind or underneath the kneecap. It worsens with running, squatting,
Check out next month’s newsletter for tips on preventing these injuries.
Do you have pain now or want to get started on a program to avoid running injuries? Call today at (858) 675-1133 and set up a Running Movement Evaluation with Dr. John Bunnell, our Doctor of Physical Therapy and running expert.
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