Have you experienced any running injuries in your lifetime?
With marathon season about to be in full swing, we want to take the chance today to highlight some of the most common running injuries - including causes, preventative action and recovery help. The last thing you need is an injury to set you back!
It’s not unusual for someone to face an injury over the course of their running career/hobby, they can happen to both beginners and experienced individuals. With the right education and advice, we can hope to help you minimise that risk.
Most common running injuries
Shin Splints
Pain that occurs along the front/inner-facing part of your lower legs (shins), caused by repetitive stress on the shinbone and connective tissue.
Runner’s Knee
A dull, achy pain located around the front of the knee, which can be used to describe several conditions.
IT Band Syndrome
When the IT band (iliotibial band) becomes swollen or irritated from overuse, causing a dull pain on the outside of the knee, extending to the hip.
Plantar Fasciitis
Pain on the bottom of the foot, around the heel and the arch - it is the most common cause of heel pain.
Achilles Tendinitis
Pain and swelling on the tendon that connects the back of your leg to your heel.
Preventative action you can take
Whilst a lot of these overuse injuries are common for runners, they can be easily preventable as well. Luckily, the same preventative measures can be taken for all of these injuries too!
Some of these tips include:
Warm up properly - this includes lots of slow, dynamic stretches, paying specific attention to stretching the thighs and calves.
Take your time with your training - particularly if you’re training for a marathon, you don’t want to push yourself too hard, too fast. Follow your plan and progress slowly.
Pay attention to your running technique - a good form can help to enhance performance and reduce injury. This means ensuring your feet aren’t landing too heavily, or your shoulders aren’t hunching over as you run.
Invest in a quality pair of running shoes - they are designed to facilitate the natural movements of your feet, and give you the necessary support for the distance.
Listen to your body - it sounds simple, but you need to know the difference between soreness and pain, and to know when you’re pushing it too hard too.
Recovery treatments
In an ideal world, you wouldn’t need to seek out recovery treatments. But scheduling in regular treatments can be very beneficial to your overall training, even if you’re not targeting a particular injury!
Here at Balance 360, we have a wide variety of services available to help you recover from running injuries, and to help you get back out there. Our services include Shockwave Therapy, Medical Acupuncture and Sports & Remedial Massage - all of which have been hugely beneficial to those recovering from running injuries.
Not sure which service you need? Take our quiz or get in touch today to discuss your specific needs!