Running injuries can happen for multiple reasons—falls on slick pavement can occur in the blink of an eye, and those who push through pain can strain themselves and end up with overuse injuries. Knowing how to reduce your risk of a running-related injury will keep you off the disabled list (DL).
Here are our top tips for injury prevention for runners.
What Are the Most Common Running Injuries?
Some of the most common running injuries are:
Runner’s knee: This condition results from overuse and creates a dull, achy pain in the front of the knee. Those who tend to overpronate are most susceptible, although improper form also contributes.
Medial tibial stress syndrome: Also known as "shin splints," these result from overuse from repeated irritation of your shin bone. Again, overpronation makes you more likely to develop the condition.
Stress fractures: A stress fracture can result from continuing to run on shin splints. They are small breaks in the bone that can cause radiating pain and may occur in the feet or hips as well as the shins.
Achilles tendonitis: Overuse and a lack of flexibility in the Achilles tendon, which connects your ankle to your feet, contribute to this running injury. It causes pain along the back of your heel.
IT band syndrome: Your IT band is the thick connective tissue running from your hip to your knee. Soft tissue injuries like IT band pain typically result from improper running form and muscle imbalances, which strengthening and stretching the muscles around your hips can ease.
Plantar fasciitis: This condition occurs when the thick connective tissue that connects your heels to your toes begins to degenerate from overuse. It can cause dull or sharp, stabbing and burning pain in your feet, especially right after awakening and exertion.
Traumatic injuries: Traumatic injuries are the toughest to prevent because they happen suddenly, by accident. Examples include spraining, straining, or breaking your ankle after tripping over an unseen hazard. Traumatic injuries typically require a trip to the doctor for evaluation.
Fortunately, many of the most common running injuries result from overuse or improper form, which means they can be prevented by improving your running technique, taking your rest days, and strength training.
How Professionals Treat Running Injuries
When it comes to any type of sports injuries, it's usually never a good idea to ignore pain. If you develop symptoms of a running injury, see your doctor for a diagnosis without delay if at all possible. Pinpointing the precise cause reveals the correct treatment. For example, you may have issues with your form that a physical therapist could address, speeding your recovery and keeping you pain-free.
Your sports medicine doctor will order tests and most likely refer you to a specialist, depending on the result. An X-ray can rule out broken bones or identify stress fractures, and a CT scan is often sufficient for diagnosing ligament and tendon injuries. However, your physician may request a lengthier MRI in some cases. Treatments range from the trusty RICE—rest, ice, compression, and elevation—to surgery.
Your doctor will choose the most minimally invasive option. In some cases, they may prescribe orthotics or special shoes to address imbalances. In other cases, they may refer you to a physiatrist, a specialist trained in rehabilitation. Although waiting for hard-to-get specialist appointments may frustrate you, especially if you live in an underserved area, take heart. Experts expect this profession to grow by 3%, thanks to America’s aging population.
Injury Prevention for Runners
Of course, it’s easier to prevent a running injury than to treat one, especially if you don’t take well to time on the DL and tend to push through pain. Listen up, tough guys and girls: using the following injury prevention strategies for runners improves your chances of going the distance.
1. Improve the Surface
If you pound the pavement every day, the shock from all that hard concrete travels through your feet all the way up your spine. You have many reasons to look for a softer surface as an injury prevention strategy for runners.
Fortunately, it shouldn’t be too hard to locate options. Many schools and community colleges let residents access their tracks on weekends when not in use. Your local park may have dirt pathways or those paved with asphalt, which is softer than concrete for walking and running.
If you’re lucky enough to have a wooded area nearby, many trails make good running surfaces if they aren’t too rocky or strewn with roots. Finally, a treadmill offers a softer surface — try alternating days if running on one all the time leaves you craving the great outdoors.
2. Invest in the Right Running Shoes
There’s simply no substitute for visiting a professional running shoe shop and having your feet evaluated by an associate—unless your podiatrist offers such services and you can afford the copay. They can determine whether you pronate or supinate and suggest the best brands for your unique needs.
Keep in mind that you should replace your running shoes every 300 to 500 miles, so keep track of your weekly averages and calculate when to purchase your next ones. If you find a style you love, there’s no shame in buying a new pair of the same make and model. If anything, it may reduce blisters from breaking in your new kicks.
3. Elevate Your Sock Game
Socks may not be the first thing that comes to mind when contemplating injury prevention strategies for runners. However, they can make a difference, especially if you go the distance but have a predisposition to certain injuries due to pronation. Compression-style socks offer added support to keep your muscles in alignment as you begin to fatigue.
Socks also protect your ankles from minor scratches and absorb sweat. Look for a wicking material like merino wool to keep from feeling swampy on long runs.
4. Mix It Up
Avoiding overuse doesn’t necessarily mean kicking it on your couch with a bowl of popcorn and Netflix. You can still exercise, but alternating your run days with a different type of workout is a solid injury-prevention strategy for runners that coaches have used for years.
Use your alternating days for lifting weights and strengthening the muscles of your legs to improve your muscle alignment. Try biking or swimming for no-impact cardio.
5. Stretch It Out
Another injury prevention strategy for runners is to stretch, but the type and timing of your stretching matters. In general, it’s best to perform dynamic stretches to warm up your muscles and longer, static holds after your workout to cool down. Focus on your hips, hamstrings, quads, and calves, giving particular attention to problem areas. For example, if you are prone to ankle injuries, stand on a stair and dip your heel below it to gently stretch your Achilles and prevent plantar fasciitis.
6. Use Your Rest Days
Remember, you don’t have to go hard every single day; many injuries occur when we've fatigued our muscles without sufficient recovery time. While you should get at least moderate-intensity exercise most days a week, you also benefit from rest. Follow hard run days with lighter training (perhaps working at 60% to 70% of your usual capacity) to give your body time to recover through gentler movement.
7. Improve Your Diet
A healthy diet is an often overlooked injury prevention strategy for runners. You need the right balance of protein, carbs, and fat for your body to function at its best.
Many nutritionists recommend the Mediterranean diet as the ideal, but you know your body better than anyone. Experiment to find what works best for you, but emphasize plenty of healthy vegetables, lean protein, and whole-grain carbohydrates. Ultra-processed, bleached carbs and convenience meals offer little but empty calories and increase your Type 2 diabetes risk.
8. Seek Treatment Early
A common mistake runners make is to attempt to “push through” the pain. However, this approach can increase your injury risk. Instead, stop running when you feel discomfort or at least slow down to a walk. Try resting for a day or two and gradually building back into activity after that. If the pain persists, see a doctor sooner rather than later.
Follow These Tips for Lowering Your Injury Risk
Landing on the DL is one of the most distressing things an athlete can experience. Injury prevention strategies for runners are a must to avoid training interruptions.
Scheduling your run wisely and wearing the right footwear go a long way in keeping you in the race. Vary your workouts, eat healthy, stretch, and seek treatment early if aches and pains develop.
Beth Rush is the fitness editor at Body+Mind. She writes about how women with PCOS can hack their exercise routines to balance hormones naturally. She covers topics like plant-based recipes for athletes and preaching the benefits of green exercise. You can find Beth on Twitter @bodymindmag.
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