Runner’s Injuries

ankle sprain, painWe’ve all experienced some type of runner’s injury throughout our running lives. Whether it’s something small like lactic acid that disappears after a few days or something major requiring surgery, we all suffer for our sport. Here are a few running injuries and what you can do to prevent them:

Runner’s knee:
This is aching around the knee cap usually from overuse. Any sport that requires bending or jumping is subject to experiencing runner’s knee.

How to keep this from happening: Strengthen your hip muscles and work on balance exercises. Hit the gym to do some hip flexor strength movements and try adding in yoga to your workout routine. Yoga provides some helpful balance exercises while using your own body as weight.

Shin splints:
This occurs when you have pain in the front or inside of the lower leg. It often occurs when you run too much or for long periods of time. It can be quite painful.

How to keep this from happening: Incorporate stretching after every run. You should take 5-10 minutes to stretch and hold each stretch for 30 seconds. Research shows that anything over 30 seconds isn’t necessary, but anything under and you don’t get a full good stretch. You can also take an anti-inflammatory pill if you find yourself in too much pain after a run.

Stress fracture:
This occurs when you have a small crack in a bone that causes pain and discomfort. In runners you usually find it happening in the feet because that’s what hits the ground.

How to keep this from happening: When you can, run on softer terrain, such as a track or on soft trails. If you do have a stress fracture, you must stay off your feet until you heal.

This happens usually from overuse.

How to keep it from happening: Wear socks to keep your feet from rubbing too much on your insoles. Also, break in your shoes slowly. Don’t go out for a 20-mile run when you just bought a new pair. And make sure you have the proper sized shoes always.