Overuse Injuries in Runners
Do you experience pain while running or after you run? If so, you’re not alone. Over 50 percent of regular runners get hurt or experience prolonged pain every year. Running is a great way to help improve your endurance, strength, and heart-health, but running also increases the load on your body, and can be painful if the appropriate precautions aren’t taken. Although many benefits, running places high levels of physical stress on the lower body. Overuse injuries are types of muscle or joint injury that are caused by repetitive stress over time. Speaking to running specifically, this can be seen as the constant lower body pounding on the ground. These most commonly occur due to a sudden increase in mileage and intensity. Patellofemoral pain syndrome (runner’s knee), medial tibial stress syndrome (shin splints), achilles tendinopathy (achilles tendinitis), plantar fasciitis, and iliotibial band (IT band) syndrome are amongst the most common in runners. Research shows that many overuse injuries share common factors that increase your risk for developing one.
Symptoms of Common Injuries
Patellofemoral pain syndrome (PFPS or “runners’ knee”) is the most common overuse injury in running. High repetitions that occur while running or biking can cause irritation of the structures surrounding the knee. This injury is associated with pain in the front of the knee or around/behind the knee cap.
Medial tibial stress syndrome (MTSS or “shin splints”) occurs due to pulling of the tibia, or shin bone, by repetitive muscle contractions. This can cause an aching pain and swelling down the front of the shin. Over pronation of the ankle, or flat foot, can also increase the risk of developing skin splits.
Achilles tendinopathy (Achilles tendinitis) is caused by repetitive plantar flexion of the foot. The Achilles tendon’s role in running is to point the toes down during foot takeoff. High repetitions performed during running can cause pain near the heel and along the tendon.
Plantar fasciitis is caused by the inflammation, or swelling, of the tissue that runs along the bottom of the foot. The purpose of this soft tissue is to support the foots’ arch. Pain associated with plantar fasciitis can be stronger near the beginning of the day, when this band is tightest.
Iliotibial band syndrome (ITBS or “IT Band Syndrome”) can arise due to repetitively bending the knee while running. This causes the IT band to become tightened and rub against the outside of the knee. This usually persists with pain on the outside of the kneecap.
Risk Factors and Prevention
As for many overuse injuries, an initial reduction in mileage and intensity is key to recovery. During training, using the “10 percent rule” when increasing volume will reduce the risk of overuse injuries. This means increasing the volume of running not more than 10 percent each week. Muscular imbalances, or one side of the body being stronger than the other, and weak hip abductors and flexor (inner and outer thigh and glute muscles) can increase one’s risk for injury. The addition of strength and cross training to a running program is effective for any distance runner. A proper warm-up, cool-down, and flexibility training has shown to have a positive impact on risk reduction. When training, it is important to listen to your body and not to push through pain. Running on trails, grass, or cushioned surfaces also provides more absorption for the lower body. It is also important to avoid excessive downhill running and uneven roads. Runners should get new running shoes every 300-500 miles to ensure proper cushioning.
Diagnosis and Treatment
If you find yourself suffering from pain associated with overuse, engaging in sufficient rest, anti-inflammatory drugs, and icing can aid in recovery and pain management. If you have been struggling with prolonged and or worsening pain, it is important to consult a Doctor. A thorough physical examination will give insight about the root of the problem and lay the groundwork for proper treatment. When in doubt, consult a medical professional for persistent pain.
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https://www.researchgate.net/publication/319104024_Common_Running_Overuse_Injuries_and_Prevention
https://link.springer.com/article/10.1007%2Fs11932-007-0067-y
