Running injuries are one of the most common types of injuries we see in patients at Results PT. From knee injuries to foot injuries, we’ve seen it all. While research shows as many as half of all runners will receive some sort of injury during their lifetime, the good news is that there are several ways to help prevent running injuries.
Often times, we think that running too often can lead to running injuries but there can be many contributing factors that can increase your chances of sustaining an injury while you run. The running pain you experience might be localized to a certain body part like the knee, or it can be broad pain that affects several areas and has developed over time.
No matter what kind of running pain you’re experiencing or have experienced in the past, there are preventative steps that you can take to significantly reduce your risk for injury and change your lifestyle to ensure that you can quickly identify situations that could potentially lead to a running injury in the future. We’ve outlined some of the best ways for you to prevent running injuries below.
If we had to pick one piece of advice to impart for preventing running injuries, it would be to choose the proper type of footwear. While your foot type will play a role in knowing which running shoes are the best fit for you, your running style and surface preference should also be considered. Selecting a pair of running shoes or athletic footwear to get your jog or run started is one of the most critical steps you can take to avoid future running injuries.
Selecting the right footwear before you begin your run can have an impact on a lot of things throughout your workout. While many people might select and choose their athletic footwear based on the style, appearance, or latest fashion trends, you can select the proper footwear that will not only help to keep you safe but also potentially improve your running performance.
Your footwear can drastically impact what kind of impact you’re making with each step. It can also determine the stride length you take, how long your run can last, and whether or not you’re increasing the likelihood of an injury down the road. As you begin to seek ways to improve your running performance and take steps to prevent future running injuries, it’s a good idea to do a little bit of research on the different types of footwear you can choose from.
In addition, you want to make sure that you’re not only selecting the best running shoes for your feet but that they also fit properly. It’ can be a good idea to consider speaking to a shoe specialist or an athletic footwear specialist who can assist you with selecting the right shoes for you and ensuring that they fit appropriately. A shoe that’s either too big or too small could drastically impact your running performance, form, and lead to potential injury over time. By connecting with a shoe specialist, you can ensure that you’re going to select and wear the proper running shoes for your feet.
Once you’ve taken the time to get the proper sizing for your foot and shoe style, the next part is to actually determine which type of running shoe would work best for you. Here’s a guide to some of the most common types of running shoes and some potential considerations to make as you determine which running shoes to select before you begin your run.
You may have seen the latest craze in running technology and wondered what benefits one can expect from wearing barefoot-style running shoes, the equivalent of gloves for your feet. There are runners who swear by these, and evidence suggests they may in fact prevent injuries.
However, it’s important to keep in mind that you’ll need to gradually train your feet and body to become accustomed to running in these types of shoes. While running in barefoot-style running shoes can strengthen the muscles in your feet and legs, it’s not ideal to push yourself too far as you build strength and stamina. Start out by wearing them around the house or on quick runs so you can monitor your progress to prevent your joints and muscles from becoming overworked.
In addition, you’ll want to make sure that you evaluate how your body responds to barefoot-running shoes. Your body is most likely accustomed to running with significant cushion from the traditional padding of athletic footwear or tennis shoes, which means that as you switch to barefoot-style shoes with no padding, your body might take some time to get used to it.
Does your foot ever feel as though it rolls inward during exercise or a long run? Stability running shoes can help prevent too much movement during exercise, which in turn lessens your likelihood of sustaining a foot injury. Stability running shoes also provide added cushion for support, so they’re a great option for those who overpronate, or roll their feet while running. Overpronation should be avoided with proper running shoes in order to prevent uneven weight distribution which can lead to injury or soreness.
Stability shoes used to be the go-to shoes back in the day when it came to running long distances or training for races. Often times, you’ll see direct comparisons between stability running shoes and neutral running shoes. If you’re looking to avoid overpronation issues or feel like you might be prone to rolling your feet while running, you should consider looking into stability running shoes.
Motion control shoes offer extra support and protection for serious runners who are flat-footed. In addition, motion control running shoes provide additional support for those who run often and need rigid support to protect their feet from breaks and tears. Like stability running shoes, motion control running shoes are great for individuals with overpronation. To avoid overpronation, choose shoes that have thick and rigid material that prevents too much movement.
Motion control running shoes can assist individuals with overpronation issues by providing enhanced stability from additional support that is built into the shoe during the design and manufacturing process.
Neutral running shoes, also known as cushioned running shoes, are ideal for runners who do not overpronate and need the additional support of a rigid outer core. Neutral running shoes often include a small amount of cushion – not too much, and not too little – so that movement can be achieved while supporting the foot in the ideal places.
As we’ve mentioned earlier, the bulk of runners now use neutral or cushioned running shoes during their run, so you’ve probably already got a pair of running shoes that would fall into this category.
Strength training is beneficial for runners for multiple reasons: building strength through bone density, encouraging muscle growth, and improving speed through muscle coordination and stability. In addition to utilizing the right equipment, incorporating strength training into your exercise routine can help prevent running injuries by creating density in the bones, which decreases your chances of a break as well as osteoporosis.
One of the greatest things you can do as an avid runner is to incorporate some level of strength training into your normal exercise routine as it will help you develop those supporting muscles that might be weak. In some cases, the underlying issue for running injuries is due to the fact that the supporting muscles aren’t strong enough to handle the strain that you’re putting them through. By making a conscious effort to build and develop muscles through strength training, you’re working to eliminate the weak support system throughout your body.
It’s important to realize that when you begin to incorporate strength training into your workout routine, you want to focus on compound movements that will help you build muscle throughout your body, not just your legs or knees. Other muscle groups and structures help support your running style and form even when you don’t realize it, including your back, hips, abdomen, and more.
Don’t be put off by the idea of gaining weight or muscle mass through strength training. Runners can build strength and gain support by strengthening their connective tissues and tendons without ever bulking up, so you don’t have to worry about being slower on the trail or the road. In fact, you may even become faster. The best way to build strength is through cross-training and compound exercises that target multiple muscle groups. A variety of exercises that focus on all parts of the body are ideal. Workouts that target your core and your arms are just as efficient as those that target your knees and legs for gaining balance and strength throughout the body.
Knee injuries are by far the most common injuries runners sustain. If you’re carrying more than your ideal weight, then your knees are subjected to even more pressure. That’s why caring for your knees is essential for preventing breaks and tears.
A few ways to relieve pressure in your knees include:
You’ve most likely already been incorporating some pre-run stretching into your day, but did you know that stretching can be beneficial long before or even after a run for preventing injuries?
Stretching increases flexibility and encourages balance and movement which can prevent cramps and tears. When you stretch before and after your run, you’re increasing the range of motion that your body can handle. Stretching is also known to be a stress reliever that releases endorphins that can increase productivity and encourage positive thoughts and mental awareness.
Stretching not only helps you improve your mental awareness and encourage positive thoughts, it can also help you focus on the run ahead. Too often, running injuries can occur when your mind isn’t set on the task at hand and then you begin your normal run without thinking to look for debris or other obstacles in the path that might impact you when you’re not paying attention. Don’t just go through the motions, take the time to stretch and clear your thoughts before you begin your run.
Take five minutes to stretch in the mornings shortly after waking up, and complete a series of target stretches before and after your run to loosen those muscles and encourage blood flow.
If you’re a serious runner, or if you’re training for a marathon, creating a team of running experts who can help you create a routine is one of the best ways to ensure your technique and form are ideal for preventing injuries.
Whether you’ve been running for ten years or ten days, a running coach can help you identify and meet your personal goals, help you choose the right running shoes and training equipment for your body, keep you motivated when you need encouragement or a confidence boost, and provide tips on how to get the most out of your runs. A running coach can help perfect your form so you can run as fast and as graceful as possible. He or she can also work with you to determine the best running speed to fit your skillset and offer ways to help you create gradually increasing challenges that build strength and stamina without causing injuries.
Working with a physical therapist in conjunction with a running coach will help you prevent injuries and provide you with a trained professional who can identify ways to recover after a run or prepare for a marathon. A physical therapist can also help treat sore and achy muscles and joints. He or she can also help you understand which injuries you are more prone to so you can take the proper precautions to prevent them in the future.
Running coaches, running experts, and physical therapists can all help you figure out and identify form issues that might be creeping into your run as well. These qualified professionals can help identify whether or not there are running form corrections that need to be made to ensure that you reduce your risk for injury and you feel comfortable while running.
FIND A PHYSICAL THERAPIST NEAR ME
So what happens if you’ve taken all of the proper precautions and you still sustain a running injury? Give yourself the best chance at a speedy recovery by following these tips to help get you back on track and ready to run sooner rather than later.
This one seems pretty straight-forward, but it’s worth mentioning that you should stay off of your feet as long as you are able if you have a foot or knee injury. Walking on the injured area can exacerbate tears and breaks, and it can also cause swelling and inflammation which can lead to even more pain. Take it easy for as long as possible and trust that your body will let you know when it’s time to resume normal activity.
Once you’re ready to get back on the road, or the trails, take it slow. Don’t push your body too hard, and remember that you may not be able to run as long or as fast as you were before your injury. This is perfectly normal, and you can work to regain your strength and stamina in time. Keep in mind that the goal is not to return to your pre-injury stats or record as soon as possible but to heal as quickly and efficiently as possible, and that means knowing how to gradually ease yourself back into a running routine that works with your body’s current needs and abilities.
Scheduling a consultation with a physical therapist or running coach can help you understand the extent of your injuries. A physical therapist can also give you an idea of how long you can expect for recovery and healing, and he or she can work with you to create individualized exercises to help target your problem areas.
