Common Walking & Running Injuries

With the weather finally getting warmer, the will to get outside to start exercising is getting stronger. With that being said, it is important to remember how to prevent possible injuries that are associated with running or walking.
Some of the most common injuries are Plantar Fasciitis, Achilles tendonitis, Shin splints, Runner’s knee, IT Band syndrome, and Hamstring strains.

Plantar Fasciitis

Common Causes:
• Inflammation of tendons and ligaments that run from your heel to toes, causing pain along the arch or heel
• Very high or very low arches
• The way your foot lands when you run, too far in or too far out
• Standing for a long time period
• Worn out shoes

Prevention Tips:
• Stretch & massage your arches. A golf ball works well as a massage ball, or foot rollers can help as well. A frozen bottle of water works perfectly as a foot roller and decreases the inflammation at the same time.
• Wear properly fitted running shoes

Achilles Tendonitis

Common Causes:
• Irritation or tightness in the Achilles tendon that connects your calf and heel
• A sudden increase in hill training or speed work
• Weak calf muscles
• Worn out shoes

Prevention Tips:
• Strengthen your calf muscles
• Stretch your calves gently
• Increase flexibility in your ankle
• Avoid wearing high heels or flat shoes like flip flops for a long time

Shin splints

Common Causes:
• Inflammation of the muscles and tendons around the front part of the lower leg
• Running on tired legs so the tendons are forced to take the strain
• Increasing mileage, too much too soon
• Running too long or too much on hard surfaces when your body isn’t accustomed to it
• Brand new shoes or worn out shoes

Prevention Tips:
• Gradually increase your mileage
• Wear shoes that are fit for your feet and that aren’t worn out
• Improve the strength of your calves and muscles of your outer hip (hip abductor exercises)
• Stretch the front muscles of your lower leg and your calf muscles

Runner’s knee/ Knee pain

An aching pain behind or just above the kneecap. It also might feel tender to the touch, almost like a bruise. The cause of the pain is the patella (kneecap) rubbing against the head of the femur.

Common Causes:
• Inflammation and irritation of the cartilage under the kneecap
• Weak quadriceps muscles
• Tight hamstrings and IT band
• Running or walking on hills or stairs that you haven’t worked up to
• Long runs or walks that your body isn’t prepared for
• Wearing shoes that are worn out

Prevention Tips:
• Strengthen your leg muscles, in particular with quad strengthening exercises and hip strengthening exercises
• When you’re running, land with your knees slightly bent to take the pressure off of the joints
• Stretch your hamstrings, IT Band, and quads

IT Band Syndrome

Common Causes:
• Irritation and inflammation of the iliotibial band that runs along the outer portion of your upper leg from the hip to the knee. The pain is typically felt on the outside of the knee
• Too much downhill running or walking that your body isn’t prepared for
• Increased mileage too much too soon
• Wearing shoes that are worn out

Prevention Tips:
• Stretches that focus on hip flexors and butt muscles
• Rolling on your IT band with a foam roller
• If you’re including speed work in your training plan, gradually incorporate it in small amounts
• Strengthen outer leg muscles

Hamstring Strain

Common causes:
• Weak hamstring muscles
• Your quadricep muscles and hamstring muscles aren’t balanced with each other – quads are significantly and disproportionately stronger than your hamstrings
• Hamstrings that are too tight

Prevention Tips:
• Strengthen your hamstrings and glutes
• Improve the flexibility of your hamstrings

 

Sources:

How to prevent common running injuries

Run It – A Workout for Runner’s Knee (plus 5 more workouts for running injuries!)

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