This Article is About
common running injuries
plantar fasciitis
physical abnormality
running injury
long periods of time
injury prevention
running shoes
flat feet
shin splints
arch support
knee pain
Common Running Injuries And Ways To Prevent Them
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Common Running Injuries And Ways to Prevent Them

If you are a runner of any form then you have experienced a running injury. The statistics say that about 8/10 people will experience a running injury. Some injuries are minor like a blister but there are some that are very painful and can cause you to have to get surgery. Most of the time these injuries are preventable and/or treatable with very little work. A change in your form might stop the shin splints or some new running shoes will help your plantar fasciitis. Below is a list of the most common running injuries and some things to do to prevent them.

Plantar Fasciitis

Plantar fasciitis is the inflammation of the tissue along the bottom of the foot. Some common causes are: flat feet, shoes that lack arch support, over pronation, and tight calf muscles. Plantar fasciitis is most common in distance runners because of the fact that they put a lot of stress on their feet for long periods of time. With this injury prevention is key. When you wake up in the morning stretch your calf muscles, as they tend to tighten overnight. What I like to do is take a tennis ball a roll my foot over it while I am standing up. This helps to loosen the tendons of the arch which helps with this running injury. Also some new running shoes that help with arch support and over pronation might be an option as well. As with any injury if you feel this start to come on stop running and decrease your mileage until the injury heals.

Iliotibial-Band Syndrome

IT band syndrome is another common running injury. The IT band runs from your hip on the outside of your leg to the top of your shin, going around the outside of your knee. What IT band syndrome is is when the IT band get inflamed and starts to rub on your knee and shin. Sometimes this might feel like knee pain so be careful. The cause of this can be from running on a side slope that puts undo pressure on the outside of your leg or it can be from over training or just a physical abnormality in some people. The treatment of this injury is reducing your mileage and find level ground to run on. Also a deep tissue massage is a good idea. If you don’t want to go get a massage then a foam roller is an excellent alternative. I have a foam roller and love it!

Shin Splints

Everyone has heard of shin splints and is one of the most common running injuries out there. Shin splints are caused by tight calf muscles and weak shin muscles. It can be caused by over pronation as well due to your shin muscles trying to stabilize you legs as you run. Another lesser known cause is that when some people run they try to push off with their toes causing your shin muscles to work extra hard. A great way to help alleviate this pain is with “the stick”, it is basically a deep tissue massager that works really well. Some exercises to do to strengthen your shin muscles are heels raises and toe raises. These help to strengthen the muscles as well as stretch them.

Any time you experience a running injury you should listen to your body. It will tell you when to stop or to cut back. Most running injuries result in inflammation and swelling and a good anti-inflammatory and some ice will help relieve the pain temporarily. If the pain persists you should definitely go see a doctor. But above all the best medicine for a running injury is prevention. So go out and stay injury free and have fun running.


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