Avoid Running Injuries And Stay On Track

Whether running for your track and field team at school or completing a half-marathon charity race, training is needed to perform at your best. Recognizing potential injuries and seeking medical care is just as necessary so you don't get sidelined while training or in the middle of an event.

Andrew Hills, DO, an Indianapolis sports medicine doctor with the Franciscan Physician Network, explains what you need to know avoid running injuries while training for your race.

What Are Common Running Injuries?

Running injuries are pretty common. In fact, at least 50 percent of people experience a running injury every year. It’s essential for runners to know how to avoid running injures, how common they are and how to spot them and get treatment before they get worse.

"In sports medicine, we like to break down injuries into acute versus chronic," Dr. Hills said. "With acute injuries, they usually have a specific mechanism injury. When it comes to running, we see the majority of related injuries to be more the chronic side due to overuse."

Dr. Hills explained that the most common injury he sees in runners is runner's knee, also known as patellofemoral syndrome. This condition affects how the kneecap runs the groove as we flex and extend our knees.

Other common running-related injuries can include:

• Shin splints
• Achilles tendinopathy
• Stress fractures

"Even though we also see a lot of Achilles pain or Achilles tendinopathy, the one that we are the most concerned about and probably is the most significant that all runners are trying to avoid are what's known as stress fractures," Dr. Hills said.

Stress fractures happen when something puts a lot of stress on your bones. Whether at work or running a marathon, repetitive motion can cause stress fractures.

You're most likely to experience stress fractures in the following areas:

• Foot
• Heel
• Lower leg

Even though these areas are usually affected by stress fractures, they can also occur in the hands, wrists, hips and lower back.

What Can Runners Do To Avoid Running Injuries?

While it's a knowledge check to recognize common running injuries, it can require even more effort to avoid running injuries in the first place.

"Since a lot of these injuries tend to be chronic overuse, having a solid foundation to help prevent these repetitive stresses are key," Dr. Hills said. "With running, the one thing that everyone loves about running is you need minimal equipment. Really, the one piece of equipment you need to avoid running injuries is a good running shoe."

Regarding shoes, Dr. Hills recommended going to your local running store to find an appropriate shoe, especially if this is the first time you're getting into running.

"Your local running store can look into your mechanics and determine what is the right shoe for you, such as if you need more of a neutral versus stability shoe," Dr. Hills said. "Having that information is key moving forward because you want a more stable shoe. You shouldn't necessarily focus on style before functionality."

Dr. Hills explained that a person's training plan is also a significant factor in avoiding running injuries. No matter what your goal might be when it comes to running, starting your training early and slowly is crucial.

"Most of these injuries occur due to too much stress to the body," Dr. Hills said. "One of the most common training errors that leads to injury is excessive running mileage. So, if your goal is to complete a half marathon, starting to train for it a month before will cause you to increase your volume too quickly, which will make you more predisposed to injuries moving forward."

How Can Mixing Up My Routine Help Me Avoid Running Injuries?

While stretching and strengthening exercises are great additions to your running schedule, there are other activities you can mix into your routine to avoid repetition and overuse injuries.

"Running is great for exercise and provides a lot of health benefits, but doing the same thing over and over can predispose you to injury and can also be hard on your psyche, too," Dr. Hills said. "Do be afraid to change things up, whether it be a new environment with trail runs or change up your mileage."

Cross-training can benefit your routine. Between your running schedule, consider swimming, tennis, or some other activity that can work on other muscle groups while decreasing some of the repetitive stresses that occur with running.

So, if you're spending the weekday doing running and strengthening exercises, take some time during the weekend to play a sport or change your usual environment. Not only will it keep you from facing overuse injuries, but it can also add some fun and creativity to your running routine.

Can Running Injuries Be Treated At Home?

After a long run, you may wonder if your aching is minor and can be treated at home with some rest and an ice pack or if your pain should be examined by a medical professional.

"I would say the majority of our running injuries are something that people can try to treat on their own at home," Dr. Hills said. "The only exception to that rule would be stress fractures."

Dr. Hills recommended starting with rest at home for a few days if you're having aches and pains, along with decreasing the intensity of your training to see how your symptoms respond.

"A home treatment program should also emphasize stretching, making sure you have the flexibility, but then also adding in some strengthening exercises," Dr. Hills said. "Running occurs in a north-south direction, which tends to result in weaker muscles responsible for stabilizing our pelvis and running mechanics. Therefore, a strengthening routine that includes more east-west directions can help recover from some of these overuse injuries and also avoid running injuries in the first place."

When Is It Time To See A Doctor For Running Injuries?

Dr. Hills explained that if symptoms aren't improving after a week or two of home treatment, it's crucial to contact a sports medicine physician or your primary care doctor.

"The big thing to recognize is a sign of a potential stress fracture so you can get professional care as soon as possible," Dr. Hills said. "A majority of these running injuries can see some improvement as you start your exercise regimen as the tissues warm up."

Dr. Hills explained that if you notice the following symptoms, contact your doctor immediately.

These symptoms include:

• Increasing pain during physical activity
• Pain does not go away after physical activity or while resting
• Swelling
• Tenderness along the bone

"It's crucial for you to stop what you're doing when you notice these symptoms and see a medical professional right away," Dr. Hills said. "These symptoms could be a potential stress fracture."