As spring starts to spoil us with nicer weather and lots of sunshine, many of us will be spending much more time outside. And this means that most runners out there will likely be increasing the frequency and duration of their runs.
Whether you’re ramping up your activity to get ready for the upcoming race season, or just getting out for some fresh air, here are a few common running injuries to look out for, as well as some treatment options. Remember to always seek professional help for any chronic or recurring injury.
Plantar fasciitis – one of the most common injuries experienced by runners. Plantar fasciitis is an inflammation in the bottom of the foot, which leads to a sharp, painful sensation in the heel. Remember to increase distances slowly and avoid overtraining, but also to stretch the calves and roll out the feet with a lacrosse ball. Icing after activity will help reduce some of the inflammation.
Achilles tendinitis – usually results from overuse, and leads to swelling and pain close to the heel. Poor footwear and tightness in the calves can put a strain on the Achilles tendon. Resting and icing will help in the short term, but focus on daily stretching and strengthening your legs over time to avoid weakness and fatigue.
IT band syndrome – inflammation of the iliotibial band. Tightness on the side of the knee can lead to swelling and pain can intensify to a “stabbing” sensation. Up and downhill running are the main culprits, which put a lot of stress on the knees. Make sure to spend a good amount of time using a foam roller on the quads and hamstrings, and this should help alleviate the pain as the legs loosen up.
Shin splints – mostly associated with a rapid increase in running volume and intensity. The legs need to be prepared to handle the forces of running, or else pain in the shins will be prevalent. Again, remember to slowly increase distances to give your legs time to adapt to the load.
Sohale Ziaei
B.KIN, BCAK Certified Kinesiologist
Product Manager
Innovative Fitness – Four Seasons
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