Ready to Up Your Miles This Fall? Avoid These Common Runners’ Injuries

Running improves heart health, strengthens muscles, maintains bone density, and boosts mood. It also places significant stress on your lower body.

Every year, half of all runners experience an injury severe enough to sideline them temporarily. Yet you can prevent most runners’ injuries.

Led by Dr. David E. Biss, the expert team at Concord Podiatry in Concord and Plymouth, New Hampshire, specializes in foot, ankle, and lower leg problems.

That includes preventing and treating runners’ injuries.

Most common running injuries

You may experience a sudden injury while running. If you do, it will probably be a sprained ankle or, in severe cases, a torn ligament or fracture.

However, most running injuries are caused by repetitive movements that lead to overuse injuries.

Tiny tears naturally develop when running in the muscles, ligaments, and tendons. Bones also break down and develop small cracks, especially in the weight-bearing bones of your feet, ankles, and lower legs.

When you rest, those tears and cracks heal. This repair process is essential for strengthening muscles and building new tissues.

Without time to heal, the micro-tears gradually enlarge, and inflammation develops. That’s when you’re on the road to an overuse injury. 

If you keep running, the inflammation worsens, the tissues weaken, and a minor tear (or crack) becomes a significant injury.

 The most common running-related overuse injuries are:

• Shin splints (medial tibial stress syndrome)
• Runners’ knee (patellofemoral pain syndrome)
• Iliotibial (IT) band syndrome
• Achilles tendonitis
• Plantar fasciitis
• Tibial stress fracture

Unlike acute accidents, overuse injuries are highly preventable.

Common causes of running injuries

Knowing what causes overuse injuries can guide the changes you may need to make to prevent them. The top causes include:

• Lack of rest between activities or not getting enough sleep
• A sudden increase in running distance, speed, or frequency
• Ramping up too quickly (too much running too soon)
• Wearing non-supportive footwear
• Change in exercise surface
• Poor technique or biomechanics
• Not warming up before running
• Lack of overall strength training

Certain metabolic and nutritional disorders also increase the risk of overuse injuries. For example, diabetes may slow tendon healing and accelerate an overuse injury.

Prevention

The best way to prevent a running injury is to adjust the causes listed above that are relevant to your life and running regimen.

We frequently work with runners, helping them develop a prevention plan for their unique needs. However, here are a few general tips everyone can follow:

Get enough sleep

Adults need seven to nine hours of sleep every night, and not just to ensure optimal energy and performance the next day. While you sleep, your body performs essential maintenance, including repairing your muscles and bones.

Take a rest day

Most runners should schedule one rest day every week, but the rest you need depends on the intensity of your running schedule.

The American Council on Exercise (ACE) recommends a weekly running regimen that includes two high-intensity days, one to two low-to-moderate endurance run days, one to two strength training days, one to two active recovery days (cross-training or non-running activities), and one complete rest day.

Follow a full-body training regimen

You’re most likely to suffer a running injury if you don’t have optimal strength, flexibility, and balance. Weak or tight muscles can’t absorb the force caused by running, resulting in more stress and overuse injuries. A full-body training program will lower your risk.

Wear proper footwear

Shoes that are worn out or don’t fit properly put you on the fast track toward a running injury. The American Academy of Orthopedic Surgeons recommends replacing your shoes every 9-12 months (or more frequently if you run more than 10 miles a week).

When buying shoes, go to a sports store and try on several different brands to find running shoes that fit your feet and feel most comfortable.

Check your biomechanics

Poor form contributes to injuries, while good biomechanics prevents them. If you don’t have an athletic trainer or want a second opinion, we can evaluate your posture, body movement, and how your foot hits the ground. Then, we will recommend changes to improve your running form.

 Adjust for the running surface

 Avoiding hard and uneven surfaces will reduce your body's stress. It also helps to adjust your form and routine based on where you run. 

For example, if you run on a curved track, regularly reverse your direction to avoid too much pressure on one leg. You may need to change your form to reduce stress when running up and down hills.

Call the office nearest you today to schedule an appointment with Dr. Biss for running injuries and all of your foot and ankle concerns.