Preventing Running Injuries

Running to lose weight or keep fit invariably leads to running injuries. Many of the running injuries that occur are caused by overuse. When you start running, you also have to learn how to prevent running injuries. The most common running injuries are

1) Running Knee Injuries Such As Runner’s Knee

Runner’s knee is also known as chondromalacia. It is caused by the wearing of the cartilage under the kneecap when the kneecap is incorrectly tracked while running, causing knee pain.

2) Illiotibial Band (ITB) Syndrome

Illiotibial band syndrome is one of the leading causes of lateral knee pain in runners. The illiotibial band extends from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The illiotibial band stabilizes the knee during running, moving from behind the thigh bone to the front while walking.

The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the illiotibial band to be inflamed, making knee movements both painful and difficult.

3) Running Foot Injuries Such As Plantar Fasciitis

The plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the five toes. These tissues absorb the shock of the running motion.

Plantar fasciitis occurs, among runners and people who have a high body mass index, when the plantar fascia is inflamed due to wear and tear. Runners who suffer from this condition feel pain while running, and have difficulty bending the foot so that the toes are brought toward the shin. They are also likely to experience knee pains as well. An acute case of plantar fascia can make running impossible.

4) Calf Injuries Such As Shin Splints And Achilles Tendonopathy

Shin splints are often caused by stepping up the training volume too quickly, causing pain on the outside or inside of the shin while running. The Achilles tendon connects the calf muscles to the heel bone. Inflammation of the Achilles tendon or Achilles tendonitis may lead to scarring or rupture of the tendon.

Besides the injuries listed above, some runners also suffer from pelvic and back injuries from running. Running injuries may take months, or even longer to heal, easily derailing our fitness and weight loss regimen. It is therefore we learn as much as we can about preventing running injuries. Below are some useful tips in preventing running injuries.

Preventing Running Injuries – Five Useful Tips

1) Strengthen The Areas Which Are Vulnerable To Running Injuries

Consult a physiotherapist or join a running clinic to learn about injury prevention. Experts well versed in human mechanics will be able to review your flexibility, strength and core stability to identify any weakness which may potentially cause a running injury.

You will then learn the various exercise techniques to strengthen the areas which may be prone to unjuries. Incorporate a weight training program to strengthen your running muscles.

2) Buy The Right Running Shoes

By observing your gait, your physiotherapist or running clinic instructor will be able to advise you on the type of running shoe and insoles to use. Be sure to change your running shoes after every 300 to 500 miles.

3) Adopt The Correct Running Posture

With the help of your physiotherapist or running clinic instructor, adopt the correct running posture. Run with short strides, landing lightly on the ball of the foot, not the toes. Lift your foot off the ground instead of pushing off with excessive muscle force. Lean slightly forward and adopt a relaxed arm swing.

4) Warm Up Before Your Running Workout

The more intense your running workout, the longer you should warm up. Walk briskly for at least five to ten minutes, jog lightly and stretch your hamstring, quadricep and calf muscles before running. 

5) Step Up Your Running Program Gradually

Step up your running program slowly. Do not try to increase your weekly mileage by more than ten percent at a time. Give yourself at least two to three weeks to adjust to your new training level before adjusting it upwards again. Listen to your body. Step up your running program only when your body feels comfortable and ready for it.

Preventing running injuries involves listening to your body and some common sense.  The video below provides additional tips on how to prevent running injuries.

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This entry was posted on Sunday, May 23rd, 2010 at 6:09 pm and is filed under Running Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.