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Running Injuries

Running continues to reign as one of the most popular forms of fitness training. It can be a community building activity, a personal challenge, and most importantly a great work out. It is a sport that everyone can participate in; all you need is a good pair of shoes and a little motivation. That being said, running can be extremely hard on your body, especially when you are just starting. Injuries among runners of all experience are very common. From shin splints to rolled ankles, no one is immune from getting hurt. Below are some of our best tips and suggestions for keeping you healthy and running well into the future.

Do not do too much, too fast
One of the most common mistakes we see with runners who are just starting out is pushing their limits too quickly. Although this is a great way to challenge yourself and make quick progress, it is important that you understand your body has a threshold that when exceeded results in injury. Your mileage should be tracked on both a daily and weekly basis. If you have never done much long-distance running, then your weekly mileage should begin quite low. It is important that as you improve your mileage increases gradually. A consensus among the running community is the rule of 10%. Do not increase your mileage by any more than 10% on a week to week basis. For many people who are just getting into a running or workout program, 10% may even be too much of a jump. This is why when preparing for a distance race, whether it is a 10k, half marathon or a marathon, it is recommended you give yourself an appropriate amount of time to gradually ramp up your training.  A recent study showed that runners who only increased their mileage by only 3% a week had a much higher rate of success in their upcoming races than runners who ramped up their mileage quicker.

So how do you know where to start? As a new runner, start with short runs and accumulate miles over the week. It is important to understand how far you have been running, so I recommend using an app on your phone such as “Map My Run” to help track each run. As you gradually increase your miles, you will have to begin to listen to your body. If you find that you are feeling overly fatigued, sluggish, or are developing new pains or discomfort, you may have to temporarily dial back your milage or build in some additional rest time for your body to recover.

Do not run through significant pain
As runners, we all understand some discomfort is a part of the sport. It is normal for our legs and feet to be sore following a long run, but if you begin to notice significant pain or discomfort while running consider taking a break. Breaks are one of the hardest things to convince a runner of doing, but it could save you from a more severe injury. Aside from the occasional ankle sprain, the majority of running injuries are not due to an acute or traumatic injury. Far more commonly, the injury starts as a discomfort the runner ignores and continues to “run through”.

This can result in a cumulative injury cycle. What is that you might ask? It means if you continue to stress an minor injury by running, you will continue to make it worse and it can become a much more significant issue. Sometimes all it takes is an extra day off when symptoms are minor to allow your body to recover. This is important because if you have an injury, it is very common for your body to adapt by altering your gait (running pattern.)

Remember, everything in the human body is connected in one way or another. This compensation to your injury often results in a less efficient movement pattern which could then cause an injury elsewhere in your body. Give your body a chance to recover and if you think that an injury is nagging have a medical professional look at it. It is much more beneficial to have an injury taken care with a couple of sessions of treatment rather than letting it persist and having to deal with it when it is much more serious, and your recovery time is extended.

Cadence (Stride Length)
Most runners may not put much thought into their running beyond putting one foot in front of the other. However, new research has shown that the way you run may be playing a role in your persistent shin pain or recurring lower leg injuries. Longer running strides have been shown to increase the ground reaction force on your legs. This increased force can lead to more injuries and micro traumas that can lead to chronic injuries and discomfort.

If you think that this may be affecting your ability to run pain-free, try taking some shorter runs and actively think about taking shorter steps while running. Your legs will have to move faster to maintain the same pace as before, but you might find that you are injured less often. It will take some time to retrain your brain to alter your running pattern, but with some regular training, you should be able to make the transition.

Warming up and Flexibility

Unlike static stretching (where you hold a stretch for a prolonged period), dynamic stretching involves controlled movements that gently take your muscles and joints through a full range of motion. These movements increase blood flow, activate key muscle groups, and elevate your heart rate—essentially priming your body for action.  Here are some of our favorites:

1. Leg Swings

  • How to: Stand next to a wall or pole for balance. Swing one leg forward and backward in a controlled motion, then side to side.

  • Reps: 10–15 swings each direction, each leg.

2. High Knees

  • How to: Jog in place, lifting your knees to hip height with each step.

  • Duration: 30 seconds.

3. Butt Kicks

  • How to: Jog in place while kicking your heels up toward your glutes.

  • Duration: 30 seconds.

4. Walking Lunges

  • How to: Step forward into a lunge, dropping the back knee toward the ground. Step through with the back leg and repeat.

  • Reps: 10–12 lunges each leg.

5. Toy Soldiers (Straight-Leg Kicks)

  • How to: Walk forward kicking each leg straight up toward your opposite hand.

  • Reps: 10–12 each leg.

6. Hip Circles

  • How to: Stand on one leg and draw circles with the other knee, rotating at the hip.

  • Reps: 8–10 in each direction, each leg.

7. Knee Hugs

  • How to: Pull one knee to your chest, pause, then step forward and repeat with the other leg.

  • Reps: 10 per leg.

These are simple exercises that will get blood flow to the muscles and help prepare you to start your work out.

After your run, it will be important to perform some static stretching and foam rolling to help your muscles recover. You can use any of your favorite stretches but plan to spend at least 10-20 minutes stretching.
Foam rolling does not require you to spend extensive time per region. Some people get carried away, but you only need to roll out the same spot for 1-2 minutes and move to the next. This is a great tool to help target knots and trigger points in your muscles that may have developed from your work out. If you have gone on an extended run (15 miles +), allow your body to cool down and recover before stretching. When you are running longer distances, your muscles will develop micro muscle tears which can be further injured if you stress the tissues (as with a stretch) immediately after the run. Give yourself a couple of hours and make sure you stretch before the end of the day.

Quick Tips
• Don’t forget to stay hydrated. Water is always essential, but when training regularly your body requires even more water than you might think.

• Fuel your body with nutrients: As you train you will be burning plenty of calories, remember to replace them with a healthy diet including healthy fats, fruits, vegetables and plenty of protein to aid in your recovery.

• Consider strength training in your program. A diverse workout plan is essential to safe training, so just because you are training for a cardio event does not mean you can neglect the weight room. The stronger you are, the easier it is to prevent injuries. You may even use the weight room to target common weak muscles such as the glute medius, hamstrings, etc. which can help you prevent injuries.

• REST. REST. REST. I discussed maintaining a gradual increase in your mileage but remember, your body needs time to recover. You can have an active rest day where you go for a walk or a casual swim but give your body a break while training so it can recover and help you perform to the best of your ability.

There are plenty of things you can do prevent injuries while training and these are just a starting point. If you do find yourself injured and unable to get back to your running, give us a call here at Sturges Chiropractic & Sports Medicine and we can help get you back running pain-free in no time!