As a chiropractor, I frequently see a rise in running-related injuries during certain times of the year. Runners, whether recreational joggers or seasoned triathletes, are particularly prone to specific injuries. Statistics reveal that 65-80% of runners will experience a significant injury over the course of a year. This high injury rate underscores the importance of understanding the causes, treatment, and prevention of common running injuries.
This time of year, many individuals ramp up their running distances, either to enhance fitness or prepare for events like the Okanagan Marathon. Marathon and half-marathon training programs often begin months in advance, leading to a noticeable increase in running-related issues in my practice. Among the most common injuries I treat are medial tibial stress syndrome (MTSS), commonly referred to as shin splints, and disorders of the Achilles tendon and calf region. These injuries can start with mild discomfort but may quickly escalate, forcing athletes to take time off—a notion many runners find difficult to embrace.
Shin Splints: Misunderstood but Manageable
Shin splints, or MTSS, are one of the most prevalent running injuries and are often misunderstood. Contrary to popular belief, shin splints are usually a soft tissue injury involving the front muscles of the lower leg rather than a bony issue. While the pain might feel like a bone-related problem, stress fractures occur only in severe cases.
Symptoms of shin splints typically manifest hours or even a day after activity. If left unchecked, the discomfort can intensify, eventually interfering with the ability to run. Early intervention is key and should include dedicated icing of the affected area and strengthening exercises targeting the calf muscles. Manual therapy techniques, such as Active Release Technique® (ART), are highly effective in breaking down adhesions in the muscles and restoring proper function.
Compression socks have recently gained popularity as a self-help tool for managing shin splints. These socks improve circulation and reduce discomfort when worn before, during, or after runs. Many of my patients have reported significant pain relief after incorporating compression socks into their routine. Plus, they come in stylish designs, proving that function and fashion can coexist.
If symptoms persist or worsen to the point where they hinder running, it's time to consult a professional. In some cases, rest is necessary to allow the tissues to recover fully.
Achilles Tendonitis and Calf Injuries: Early Care is Crucial
Achilles tendonitis and calf injuries are also frequent complaints among runners, often resulting from hard running sessions or hilly terrains. These injuries can be particularly debilitating and, if ignored, may lead to permanent tissue damage. Recognizing and addressing these issues early can prevent long-term complications.
To manage Achilles injuries, runners should focus on strengthening the muscles in their feet, stretching the calf muscles, and improving ankle mobility. Proper footwear also plays a significant role in injury prevention. Interestingly, more expensive running shoes are not always the best solution. A study found that individuals wearing pricier shoes often experience higher injury rates. Instead, it’s crucial to match your running style with the right type of shoe, prioritizing function over price.
Runners experiencing Achilles pain should avoid pushing through the discomfort. Continuing to train on an injured tendon can exacerbate the problem, turning a manageable issue into a chronic condition. Rest, physical therapy, and targeted exercises are vital for recovery.
Why Runners Are Prone to Injuries
Running, while a natural and accessible form of exercise, places repetitive stress on the body. Each step generates significant impact forces that travel through the feet, legs, and spine. Over time, these forces can lead to overuse injuries, particularly if a runner has imbalances in strength, flexibility, or form.
Many injuries stem from doing too much, too soon. Runners often increase mileage or intensity without allowing their bodies sufficient time to adapt. Poor biomechanics, inadequate recovery, and inappropriate footwear further compound the risk of injury.
Preventing Running Injuries
Prevention is always better than cure, and there are several strategies runners can adopt to reduce their risk of injury:
Gradual Progression
One of the simplest ways to avoid injury is by gradually increasing training volume. Following the 10% rule—never increasing mileage by more than 10% per week—can help prevent overuse injuries.
Strength Training
Incorporating strength training into your routine helps address muscular imbalances and build resilience. Exercises targeting the core, hips, and legs are particularly beneficial for runners.
Dynamic Warm-Ups
Warming up before a run prepares the muscles and joints for the demands of running. Dynamic stretches, such as leg swings and walking lunges, can improve mobility and reduce injury risk.
Proper Recovery
Recovery is an essential component of training. Adequate sleep, hydration, and nutrition, combined with techniques like foam rolling and stretching, support the body’s repair processes.
Regular Assessments
Working with a professional, such as a chiropractor or physical therapist, can help identify and address potential issues before they develop into injuries. Gait analysis, in particular, can provide valuable insights into running mechanics and footwear needs.
Treatment and Rehabilitation
When injuries do occur, early intervention is key to minimizing downtime. Treatment plans should be tailored to the individual and may include:
Rest: Allowing the injured area to heal is often the first step. Depending on the severity, this may range from a few days to several weeks.
Physical Therapy: A skilled therapist can guide rehabilitation, focusing on restoring strength, flexibility, and range of motion.
Cross-Training: Maintaining fitness while recovering from a running injury is possible through low-impact activities like swimming, cycling, or using an elliptical machine.
Gradual Return: Reintroducing running should be done cautiously, starting with shorter, slower runs and gradually increasing intensity and duration.
Conclusion: Running Smart
Running injuries are common but not inevitable. By understanding the causes, adopting preventive measures, and addressing issues early, runners can enjoy their sport with fewer interruptions. Whether you’re training for a marathon or running for fitness, listening to your body and taking proactive steps can keep you moving pain-free. Remember, the goal is not just to run fast or far but to run smart and stay healthy.
