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Common Running Injuries And Treatments
Studies show that the single biggest mistake that runners make is to keep pushing while injured. This prolongs the recovery process and turns an acute problem into a chronic one. Following are some of the more common running injuries and what can be done to treat them:
Iliotibial Band Friction Syndrome
The iliotibial (IT) band is a thick band of muscle that runs down the leg from the upper thigh to the knee. When the knee flexes and extends, the IT band slides over the bony part on the outside of the knee causing friction.
What you feel:
Ache on the outside of the knee, aggravated by running, particularly on downhill, unlevel courses and longer runs. You may find yourself walking with a stiff knee to avoid pain.
Why:
- Tightness of the iliotibial band and the hip muscles that blend into it, and/or weakness around the hips
- Biomechanical issues such as pronated feet, bow legs or weak buttock muscles
What you can do:
- Heat the muscle at the upper inside of the thigh, and ice the inflamed tendon at the knee.
- Stretch the iliotibial band gently for up to one minute at a time.
- Strengthen the side buttock muscle (gluteus medius), which is an important pelvis stabilizer.
- Regular chiropractic care and massage therapy.
Achilles Tendon Injury
Micro tearing of the Achilles tendon fibers.
What you feel:
- Morning pain and stiffness, which may ease with walking.
- Initial soreness when running which may ease with activity and then returns several hours after run.
- Pain is increased when running uphill.
Why:
- Tight calves
- Stiffness at heel or ankle joints.
- Too great of an increase in mileage, speed or gradient.
What you can do:
- Cease running until there is no longer pain during or after exercise. Avoid hills and speed work.
- Regular chiropractic care and massage therapy.
Shin Splints
Inflammation where the muscles attach to the shinbone.
What you feel:
- Pain along the inside of the shin, which may decrease as you warm up. Pain gradually returns after exercise.
Why:
- Biomechanical issues. Overpronation can cause your muscles to work much harder to control your foot while running. You may also have inadequate ankle flexibility. If you can't pull your foot up towards your knee, your foot will be forced to pronate more to compensate.
What you can do:
- Ice, decrease your mileage and run on softer surfaces or take an extra day between training sessions.
- See a doctor to rule out bone stress fracture or compartment syndrome when muscle compartments in the lower leg become swollen or painful.
- Check your shoes. Are they providing the correct comfort?
- Regular chiropractic care and massage therapy.
Plantar Fasciitis
Overuse of the plantar fascia, a thick band that supports the arch of the foot and runs from the base of the heel to the base of the toes.
What you feel:
- Pain along the arch or bottom of the heel, which is worse in the morning, especially the first, few steps after getting out of bed. It also aches after running.
- May feel like a cramp in the arch that won't go away.
Why:
- Training may be progressing too quickly.
- Calf tightness.
- Ankle, heel or forefoot joint restriction.
- Biomechanical issues such as excessive pronation or supination (too much outward or inward rolling of the feet.)
What you can do:
- Ice after running or throughout the day.
- Stretch the calf muscles.
- Consider using a night splint or heel cups and taping the foot to support the plantar fascia.
- Regular chiropractic care and massage therapy.
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