Risky Running: A Look at the 7 Most Common Running Injuries

RISKYRunning A Look at the 7 Most Common Running Injuries 65% of all runners are injured within a given year. 100 hours On average, every running injury. of running The average runner loses 5-10% of their year's workouts due to injury. 50% of Only other half are recurring. running injuries are new, the Signs/Symptoms Cause/Susceptibility Irritation of the cartilage under the kneecap Any extra pressure on knee Long runs Extended sitting Runner's Knee Prevalence Descending hills or stairs 40% of all running injuries are knee-related Recovery Tips Ongoing Preventative Tips Reduce mileage Shorten your stride Land with knee slightly bent Avoid downhill running (takes up to 30% of pressure of joint) Train using: elliptical, bike, pool Stretch your hip flexors Strengthen glutes (lateral side steps, squats) Take note of knee pain when walking, especially if it does not decrease as the day goes on. Signs/Symptoms The tendon that connects your calf and heel becomes tight and irritated Prevalence Achilles Tendonitis Makes up 11% of all running injuries Cause/Susceptibility Dramatically increased training Weak calves Recovery Tips Ongoing Preventative Tips Stop all running Do calf raises Avoid cycling if it hurts Avoid excessive calf stretching Avoid wearing high heels or Apply ice regularly flip-flops for long periods of time Train using: pool, elliptical You should consider seeking treatment if you experience severe pain and swelling. Signs/Symptoms The muscle that runs down the back of your thighs and knees becomes tight or feels weak |Cause/Susceptibility Weak hamstring muscles Extreme flexibility or inflexibility - overstretched or too tight Prevalence 7% of runners report hamstrings bugging them in the past year (Runner's World poll) *Hamstring Issues Quad muscles that are disproportional to hamstring size Recovery Tips Slow your pace Ongoing Preventative Tips Avoid hills Strengthen hamstrings (one-legged deadlifts, bridges, etc.) Use a foam roller before and after runs Wear compression tights when running to increase blood flow Consider getting a deep-tissue massage Train using: bike, pool Consider seeking treatment if you see bruising and experience a strong pain – it may be a more severe injury. Signs/Symptoms The tendons and ligaments running from your heels to your toes receive small tears or inflammation Plantar Fasciitis Feels like aching on the top of your foot or the bottom of your heel Prevalence 15% of all running injuries are foot-related Cause/Susceptibility Supination (foot rolls outward) Weak core Very high or very low arches Pronation (foot rolls inward) Long periods of standing strength Recovery Tips Ongoing Preventative Tips Ease up on running or take a break until fully recovered Increase core strength (planks and back extensions) Wear the proper shoes for your foot type Ice your heel, arch, or top of foot Stretch your arches Pull back toes to stretch arch Use a foam roller Train using: bike, pool If pain proceeds even after you've warmed up, avoid running, rest instead. Signs/Symptoms An achy feeling in your shins as a result of small tears in the surrounding muscles Prevalence Shin Splints Makes up 15% of all running injuries Cause/Susceptibility New runners or runners coming back from a long break Running in a shoe that is too worn or inappro- priate for your foot type Extremely high arches or flat feet Recovery Tips Reduce mileage Ongoing Preventative Tips Rest Increase mileage gradually if you are a new runner or are coming back from a long break Apply ice * Wear the proper shoes for your foot type Tape your shin Train using: bike, pool If it hurts simply to walk, then it could be a more serious injury and you may consider seeking treatment. Signs/Symptoms The band that runs along the outside of your leg from the hip to the knee becomes irritated and achy Cause/Susceptibility Increased mileage too quickly Lots of downhill running Prevalence Makes up 12% of all running injuries liotibial Band Syndrome (ITBS) Recovery Tips Ongoing Preventative Tips Strengthen abductors (lateral side steps, side leg lifts, on-legged squats) Reduce mileage If running on a track, change directions every few laps Avoid hiking and cycling Use a foam roller Limit hilly runs Train using: pool, elliptical Shorten your stride Refrain from running if you experience pain simply when walking down stairs or down a hill. Signs/Symptoms A strain on your bone that results in an achy feeling in your shins, feet, or heels Prevalence 6% of runners experienced a stress fracture in the past year (Runner's World poll) Stress Fracture Cause/Susceptibility Nutritional deficits/ inadequate calorie Drastic increase in mileage or speed intake Recovery Tips Ongoing Preventative Tips Take significant break from impact Consume enough calories and nutrients exercises Pace yourself (even when walking) Weight train to improve bone density Train using: pool If it's uncomfortable simply being on your feet, then you shouldn't be running - your body needs rest. You are much more prone to injury if: you are a new runner or an experienced runner coming back from a long break. So be cautious. Wear the appropriate shoes and clothing. And take care of your body. For more information on running tips and apparel, visit ® injinji | THE ORIGINAL PERFORMANCE TOESOCK www.injinji.com Resources: http://www.runnersworld.com/health/the-seven-most-common-running-injuries http://health.usf.edu/nocms/medicine/orthopaedic/smart/pdfs/sports_specific/cross%20country.pdf http://www.runnersworld.com/newswire/risk-factors-for-injury-in-new-runners http://ojs.sagepub.com/content/1/1/2325967113487316.full ,------