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Running
Injuries
Running is
tough business! Every time your
foot strikes the ground (800 -
2000 times a mile), the force
taken up by the body is almost 3
times your body weight. If you
add this up, 400,000 pounds goes
through your feet for each mile
of running. Is there any wonder
why running injuries happen?
What’s on
our side that reduces the
prevalence of running injuries?
Evolution. The body has evolved
over millions of years so that
we can walk and run for long
distances. The leg, foot, and
ankle are made to take up the
force going through our bodies
when we run. Add to this the
newest technology in running
shoes and training regimens, and
most runners are able to avoid
serious physical setbacks.
How to
prevent running injuries
Most
running injuries are a result of
errors in training, including
inadequate stretching and sudden
increase in running distance.
Careful training and stretching
can help to prevent many running
injuries. Books, magazines and
other websites are available
that can educate you about
training regimens and stretching
exercises.
Athletic
shoes
Proper
running shoes for your feet and
running style can enhance
performance and prevent
injuries. Here are some helpful
hints to follow when you are
purchasing a new pair of
athletic shoes:
-
Try on
athletic shoes after a run or at
the end of the day, when your
feet will be at their largest.
-
Wear
your normal running socks.
-
The
shoes should be comfortable as
soon as you try them on.
-
There
should be a firm grip of the
shoe to your heel. Your heel
should not slip as you walk or
run.
Initial
treatment for running injuries:
-
Change
the surface you are running on
(dirt, soft track instead of
pavement)
-
Change
your running shoes
-
Change
your workout regimen. This
includes decreasing your
mileage, slowing down your pace,
and decreasing your running your
duration.
Common
running injuries
Shin
splints
These are a
very common cause of leg pain in
runners. The symptoms are
exercise-related pain on the
inner side of the middle or
lower part of the shin bone
(tibia). Shin splints are
caused by inflammation of the
lining of the bone where certain
of the leg muscles attach.
What are some of the causes of
shin splints?
Running on
hard surfaces, long hilly runs,
or suddenly increasing your
mileage. Runners who pronate,
or those who are knock-kneed are
at higher risk for developing
shin splints.
Treatment
of shin splints should start
with icing after your run, and
stretching before and after you
run. Try using a commercial
arch support in your shoes, and
if this helps, consider
purchasing a custom-made one.
Changing your running regimen is
necessary if the above
modalities don’t help. This
includes decreasing your running
distance, limiting hills, and
changing to a softer running
surface.
Achilles
tendonitis
Achilles
tendonitis is characterized by
pain along the Achilles,
especially when you are starting
to run, and when you are running
uphill. The symptoms usually
decrease after several minutes
of running. The pain may also
occur when you first wake up in
the morning. In addition to
pain, you may have swelling
along the Achilles. For more
information about Achilles
tendonitis, see the section on
Tendonitis of the
Foot and
Ankle.
Plantar
fasciitis
The plantar
fascia is the thick ligament
that makes up the arch of the
foot. This structure commonly
gets inflamed from overuse,
especially running. Symptoms
include pain under the heel or
along the arch. The pain
typically occurs when you are
starting on a run, then goes
away after warming up, but may
recur after stopping. Plantar
fascia pain is also typical
first thing in the morning, or
after sitting for a while.
Treatment
for plantar fasciitis includes
aggressive stretching exercises,
taking anti-inflammatory agents,
and the common initial
treatments for running
injuries. If these modalities
do not relieve your symptoms,
you should seek help from an
Orthopedic Surgeon. They may
recommend:
Stress
Fracture
Stress fractures are caused by
excessive stress on the bones of
the foot, usually one of the
metatarsal bones. When
this occurs in a runner, it is
due to too much running.
Most commonly this is from a
change in your training regimen,
such as an increase in your
running distance, or running on
a harder surface.
The symptoms of a stress
fracture are localized pain and
swelling, often quite severe in
nature. The pain is better
with rest and worse with
activity, especially running.
The diagnosis is made with an
x-ray.
Treatment
of a stress fracture is rest,
and immobilization, either in a
cast or in a stiff-soled shoe,
for 6 weeks, or until the pain
and swelling subside, and the
x-ray shows healing of the
fracture.
Ankle
sprains
Ankle
sprains are an extremely common
injury in all athletic
endeavors, and running is no
different. An ankle sprain
results from a twisting injury
to the ankle, such as when
missing a step, or running on
uneven ground or pavement. The
treatment of an ankle sprain
depends on its severity. For a
full discussion on ankle
sprains, see the separate
section devoted to
Ankle
Sprains.
Orthotics
Orthotics
are used to support and align
the foot, and also as shock
absorbers for the foot. They
can provide support in cases of
flatfoot deformity or
overpronation (inward collapsing
of the arch). However, the vast
majority of runners do not
require custom-made orthotics.
If you are having pain along
your arch when you run, it is
worth purchasing a pair of
over-the-counter shoe inserts.
If these help, wear them for 1-2
months, and then try and remove
them from your shoes. If the
pain returns, then we will recommend a
custom semiflexible orthotic.
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