Top 5 running injuries
It’s global running day, a day to celebrate a sport, that is as simple as putting one foot in front of the other. People run for all sorts of reasons from clearing their head, pushing their body to a limit they never knew they could or simply to have the perfect excuse to eating the entire jar of pineapple tarts. In 2017, 36 million people clocked over 6.67 billion miles with 20 runs being recorded per second on strava alone. Yet if you look at the statistics for running injuries runners don’t have it easy! In a year up to 70% of all runners both elite and recreational will get injured at some point. So here at City Osteopathy and Physiotherapy we are going to explain the top 5 running injuries.
Runner’s knee (Patellofemoral pain)
Runner’s knee is the most common running injury. It consists of pain felt either under or around the knee cap. You normally develop this pain as a result of an imbalance in your quadriceps muscles at the front of your thigh. Typically your outer quad will be stronger than your inner quad and will do more of the work pulling your knee cap unevenly when you bend the knee.
Shin splints is an overuse injury that causes vague and widespread pain along the front of the shin bone. Pain is usually caused from overuse by increasing the amount, intensity or speed of your running too fast. As a result, the muscles at the front of the calf muscles get tight and cause you pain.
Achilles Tendonitis is inflammation of the Achilles tendon at the heel. There are two types, one being at the bottom of the bone and the other is halfway up the tendon itself. The injury is caused by repetitive stress on the tendon which can be from overuse, tight muscles or external factors like bone spurs.
Stress fractures occur due to an excess load on a bone causing a small crack within a bone. It is often caused by a repetitive overload, unfamiliar impact, improper footwear or fragile bones. When the stress on the bone is more than it can heal it leads to a microfracture. If the small fracture isn’t picked up quickly this can lead to a full break.
ITB friction syndrome
ITB friction syndrome is characterized by pain over the outside of the hip and down the thigh. It is caused by excessive friction between the ITB and the outer thigh bone. It can be aggravated when you change running surface too quickly like coming on and off curbs. Similar to all overuse injuries increasing your mileage too quickly will predispose you to this problem.
Factors that cause you to get injured:
Running injuries are often multi-factorial there is not normally just one element involved. They can normally be split into three groups, training errors, anatomical and biomechanical factors individual to each runner. Therefore, when you do get injured it’s important to see an expert that can put together all the different pieces to figure out why you got injured and how best to get you back running again as quickly as possible. Here at City Osteopathy and Physiotherapy, our osteopaths and physios can work with you to loosen off those tight muscles and stiff joints to help reduce the inflammation and pain. They can also work to develop an exercise program or modify training to strengthen and rehab you, so you’ll be back pounding the pavement in no time and prevent any future injuries.