Avoid Common Running Injuries
As a runner, it is possible for running injuries to occur. It is important to make sure you are always being as safe as possible.
The most common injury that people endure from running is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are overstretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Precision In Movement today.
Running Injury Prevention: Essential Tips and Techniques
Learn About Running Injury Prevention Techniques to Keep You In The Race
Running is a fantastic way to boost your fitness, clear your head, and challenge yourself. But like any sport, it comes with a risk of injuries. Don’t let aches and pains derail your progress – learn essential tips and techniques for running injury prevention to keep you safe and on track to achieve your running goals.
The team at Precision In Movement is passionate about all the ways a safe and challenging running routine can benefit your health. We’re here to motivate, educate, and support you on your running and fitness goals, whether you’re a beginner, an expert, or somewhere in between.
Safely pick up the pace with essential injury prevention techniques.
Important Strategies for Running Injury Prevention
Running offers many benefits for physical and mental well-being. However, the repetitive nature of the activity makes runners more susceptible to overuse injuries, which account for as many as 75% of all running injuries each year. Runners who experience an injury face a higher likelihood of reinjury in the future. Proactive running injury prevention strategies can help you stay on the path of steady progress toward your fitness goals.
Common Injuries and Ways to Prevent Them
Runner’s Knee (Patellofemoral Pain Syndrome)
Shin Splints (Medial Tibial Stress Syndrome)
Plantar Fasciitis
Achilles Tendinitis
IT Band Syndrome (Iliotibial Band Syndrome)
Beyond these core running injury prevention techniques are several additional ways to keep your running journey injury-free. Use proper footwear, which is the one that feels good while you run and after you finish. Stay hydrated throughout the day, especially around workouts, to prevent muscle strain. Prioritize sleep and rest to allow your body essential time for recovery and tissue repair.
Important Considerations for Choosing the Right Running Shoe
Are you a runner and confused by all the different styles of running shoes? Have you heard you need more cushion at one shoe store only to hear you need less at the next? Our physical therapists in Redlands, CA and Banning, CA provide guidance based on your unique situation, not what the most recent fad suggests!
Trying to figure out the right shoe can be overwhelming, and, unfortunately, there is no “right” shoe for everyone. Too often, people take recommendations from their friends even though they have different running styles, body types, and lifestyles. Or, based on an article or salesperson’s pitch, you try a style that is not designed for you and may lead to an injury.
Every runner is different, and although there may be similarities between runners, it is crucial to find what works best for you individually. Ideally, you will start at Precision In Movement with a biomechanical and running analysis by one of our physical therapists.
What does the research reveal about the ideal running shoe?
Physical therapy assessments are essential for identifying any obvious limitation, restriction, or weakness that may need to be addressed before discussing the type of running shoe you should have. The number one cause of running-related injuries has a previous injury. Too often, runners ignore injuries or stop rehab before their issue(s) are fully resolved.
Research shows that training errors more than the running shoe style you wear contribute to more pain and injuries. Faulty movement patterns can cause increased joint stress, soft tissue strain, and muscle overuse/fatigue. Unfortunately, some of the claims by running shoe companies have not been verified with research.
It is important to remember that the goal is not whether a running shoe “should” or “could” work for you, but that it does work for you. No matter what, the key is finding what your unique needs are, and if you have no pain or injury, you likely don’t need a different running shoe and can (should) stick with what is working.
Assuming you are experiencing pain or have (or had) an injury, some important considerations to make regarding modern modifications include:
High Cushion
Studies have shown that runners’ wearing a maximal versus the neutral shoe have increased impact forces and loading rates. Unfortunately, increases in these variables have been associated with an increased risk of running-related injuries.
Trying to determine the optimal amount of cushioning remains challenging. Maximal Cushing has been shown to increase the duration of eversion throughout the gait and may lead to injuries associated with over-pronation. Too much cushion may also decrease the sensations of the foot and result in compensations and abnormal movement patterns with unpredictable consequences.
Research has also shown that wearing maximal cushioning may help reduce some injuries due to better shock absorption during impact. Reducing the impact forces and loading rates may lower some injuries (i.e., stress fractures).
Low to no cushion (i.e., Minimalist)
Running in minimalist shoes produces improved running efficiency and shorter ground contact time. It has also been shown that minimalist shoes increase the Achilles tendon’s ability to absorb forces and exhibit smaller impact forces, shorter stride length, and shorter contact times than standard shoes.
The runner’s gait also changes to more of a forefoot strike pattern where the runner shows an increase in the plantarflexed (pointed) foot, a reduced impact load through the foot, and lowered overall impact loading.
It is important to note that although these changes are reported as common characteristics for all runners, not all runners benefit from these changes. Some studies have reported that as high as 50% of the runners studied experienced an injury when changed from regular running shoes to a minimalist style.
There are possible explanations for the injuries, but the most important thing to remember is that no one style is suitable for everyone. Before attempting to change into a new style, have a physical therapist assess your individual needs!
Motion Control to prevent pronation
Shoes that prevent over-pronation may improve rearfoot eversion and help ankle joint movement. These effects can lead to a reduction in fatigue associated with running.
Although it is often speculated that overpronation runners will experience problems with shin splints, knee pain, IT band syndrome, and stress fractures in the foot or lower leg, the research does not back this up. Multiple variables contribute to the development of these conditions, and although the type of shoe may be part of the solution, it is not the only factor that needs to be addressed.
Heel-toe drop
The difference between the heel and toe height is known as the heel-toe drop. There are some theories about the adverse effects of a higher heel-toe drop, but there are no definite conclusions to be made at this point.
When testing the impact of a lower heel-toe drop with all other variables remaining unchanged, the effects increased stride length, cadence, and foot strike angle. The changes were insufficient to change the strike pattern from a midfoot/forefoot strike pattern. This means that changing “how” we run is not solely based on the shoe style worn.
Although it is often assumed that changing the style of shoe a runner wears will lead to corrections in their gait, the research shows that runners typically stay in the same movement pattern (their preferred pattern) when running in the different footwear styles. Even more important is that the interventions that have been proven to be most beneficial for injury prevention are related to training (i.e., mileage, speed progression, and strength training).
What to expect from your physical therapy sessions
At Precision In Movement, our physical therapists understand that running is a complex interaction of several factors contributing to success and failure. Our goal is to provide the most effective interventions for your specific case.
We will conduct a thorough evaluation that includes a biomechanical assessment and walking and/or running gait analysis. We combine this information with your personal health history, shoe history, and whatever injury you have (or had) to identify factors that may be contributing to your issues.
Our goal is to evaluate all the different factors contributing to pain and/or injury to ensure we are
Our therapeutic interventions are designed to address each limitation, restriction, or weakness you may have. Our programs include targeted manual techniques, mobility work, strengthening exercises, and any appropriate balance and coordination techniques to resolve your pain, improve your gait and restore your ability to run pain-free.
Request an appointment today!
If you have an injury, the most critical step is to resolve it entirely. We will provide you with the most advanced techniques and the most up-to-date information to make sure you are making decisions based on what is best for you!
Contact Precision In Movement in Redlands, CA or Banning, CA so we can guide you to finding the running shoe that works best for you!
Your Next Steps…
- Request An Appointment
- Receive A Custom Treatment Plan
- Work Hard and Progress In Your Recovery
- Recover & Enjoy Life Pain-Free!
