Get Ready for Spring! Tips To Prevent Running Injuries
Most running injuries are lower extremity injuries and occur due to overuse or constant repetition of the same movement. Following some important tips could help prevent these injuries.
Spring fever has finally begun and the cold weather is on its way out. For many people in New York, spring is the time to get outdoors to actively enjoy the sunshine and participate in various types of physical activities such as running and jogging. Running has a reputation for causing wear and tear on knees over time, leading to joint pain, arthritis or other injuries. Knee joints face the highest impact when you run or jog which could result in serious injuries. The tendons and muscles (in and around the knee) undergo microscopic tear damage when excessive stress is put on the knees due to the wrong way of jogging/running or performing these physical exercises really fast. It is estimated that about 1 in every 3 recreational runners will have a running-related injury at some stage in their life. Sports injuries treatment in Brooklyn, NYC is provided at leading pain management and rehabilitation centers, and effective treatment is available for a wide range of sports injuries and musculoskeletal conditions. The role of physical therapy in treating common spring time running injuries is very significant. Prior to starting their physical activity, runners/joggers can consult a physical therapist to analyze their functional mobility and movement patterns before experiencing an injury. Physical therapists handle several common injuries during the spring season. They can rightly identify the core areas where runners need to adjust form, build muscle strength and improve/change footwear (if required). For those who are injured, a physical therapist can help them recover from the injury and provide them instructions on how to continue their physical training safely. Signs and Symptoms of Running Injuries Running/jogging is a full physique package that helps to increase body strength, build muscles and bones, reduce body fat and prevent joint pain. Generally, running-related injuries occur in the lower extremities, with knee injuries being more common. Top factors that may potentially increase the risks of sports injuries and conditions include excess body weight, improper shoes/footwear, weak or unstable hips, over striding, running barefoot or running on unstable surfaces, increasing running speed/ mileage too quickly and poor running mechanics. Common signs and symptoms associated with a running injury include o
Pain or discomfort while running
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Stiffness
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Limping
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Inability to sleep
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Headache during or after running
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Experiencing shortness of breath
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Dizziness or lightheaded feeling any time
o Chronic pain while at rest
Types of Spring Time Running Injuries Generally, running injuries occur due to overuse or constant repetition of the same movement. The type of body movement also plays an important role. Common sites where these injuries occur include - knee, lower leg, ankle, shin and foot. Different types of running injuries include – •
Patellofemoral pain (Runner’s knee) – A common overuse injury, which often occurs when your kneecap is out of alignment
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Foot and ankle injuries — Ankle sprain, heel pain, plantar fasciitis (pain at the bottom of the foot)
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Lower leg pain — Shin splints, stress fractures, calf problems
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Knee injuries — Kneecap pain, tendonitis
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Plantar fasciitis - Causes tiny tears in the ligament, leading to pain and swelling (usually in the heel)
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Achilles Tendinitis - An inflammation of the Achilles tendon (a large tendon that attaches the calf to the back of the heel)
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Iliotibial band syndrome - Causes pain on the outside of the knee
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Patellar Tendinopathy (jumper’s knee) - An inflammation or injury of the patellar tendon (the cord-like tissue that joins the patella (kneecap) to the tibia)
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Hamstring strains - Causes sudden pain and tenderness at the back of your thigh
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Soft tissue injuries – Such as a pulled muscle or ligament sprain
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Heat injuries — Sunburn, dehydration, heat exhaustion, stroke
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Skin injuries — Blisters or heat rash. Falling over while running or jogging can cause cuts and abrasions
Effective Non-invasive Treatment Options Early and timely recognition of symptoms and providing effective treatment can help prevent severe complications associated with running injuries. The initial step of the diagnosis involves a detailed evaluation of the patient’s muscle strength and tightness, body posture and movement by using advanced imaging techniques such as X-ray or MRI scan (Magnetic Resonance Imaging). Initial non-invasive treatment options for these injuries include - PRICE (protection, rest, ice, compression and elevation) followed by physical therapy (with stretching and strengthening exercises) as well as other modalities like non-steroidal anti-inflammatory drugs
(NSAIDs), chiropractic care, TENS, corticosteroid injections and other rehabilitation programs. Physical therapy helps improve muscle strength and restore proper movement of the affected joint or muscle after the injury. In addition, rehabilitation programs help in healing of various injuries such as shin splints, knee/ankle injuries and strains and sprains. Knee ligament surgery or surgery for a broken arm, wrist, ankle or leg will be recommended only as a last resort. Tips for Preventing Running Injuries Following are a few pointers that will help in effectively preventing these injuries in the long term – Warm-up – To prevent injuries, take extra time to warm up your muscles prior to engaging in a long run. Warm-up drills before running will help increase your body temperature to get your muscles prepared for physical activity. Examples of pre-run warm-up include – a 5-10 minute walk before starting your run, a mix of dynamic stretching exercises like lunges, jumping jacks and squats. Make gradual changes - Excessive training, (either by increasing distance or speed), can cause running injuries like shin splints, runner’s knee, hamstring strains or more. Make gradual changes in your training program, particularly if you haven’t been running for a long time. Give your body time to adapt to a new activity so that your muscles, tendons, and ligaments do not get overused. On the other hand, if the mechanical stress of running exceeds your body's ability to adapt, tissues will break down resulting in serious injuries. Build up running distance gradually - Make sure not to increase your running mileage more than 10% per week – as this is the critical threshold for increasing your risk of injury. Gait analysis – Runners may have delicate weak points that physical therapists can identify through a gait analysis. Gait analysis measures your body mechanics and the activity of your muscles, and can suggest where you need to adjust form and strengthen muscles. Wear properly fitted jogging/hiking shoes – Improper footwear can lead to injuries like foot/ankle sprains and fractures. Wearing correct-fitting shoes can help your ankle joints
stay stable, and lessen the impact of heavy landings on your feet. Make sure to change your shoes when they become worn out or deformed to avoid injury. Look for uneven wear patterns on the sole and reduced cushioning. On the other hand, if you have bought a new pair of jogging or hiking shoes, make sure to wear and check it a couple of weeks before starting long distance running. Wear the shoes for a few hours a day to avoid painful calluses, corns and blisters that often come
with wearing brand new
shoes. Examine and replace orthotics – Most runners and hikers use orthotic devices to improve and keep their physical activity comfortable. In leading healthcare centers in Brooklyn, NYC, physicians recommend Foot Levelers orthotics, based on digital imaging for improving posture and balance. Added inside any closed footwear, these soles support the muscles and bones that make up each feet. The digital images can analyze those areas of the feet that cause the pain. Cool down - A post run stretch will help prevent tightness and loss of flexibility in your leg muscles. In addition, icing those more inflamed and tender areas can help to reduce soreness. Dress appropriately – Dress in layers and use lightweight, moisture-wicking apparels, as this can help avoid blisters and fungal infections. Stay hydrated – Our body is made up mostly of water, and fluid loss through sweat can affect one's mental and physical performance. Make sure to consume plenty of water both before and after your run. Take in 6-8 ounces of fluids for every 15-20 minutes of exercise as this will improve blood circulation and keep the muscles/tendons healthy, loose and cramp free. With a little precaution, you can enjoy the benefits of warm-weather activity. Injury prevention involves becoming aware about the associated risks and understanding the different ways to prevent them. Exercise is important for both physical and mental health, but overdoing the same can result in severe complications leading to injuries and sprains.