As the days grow longer and the weather warms up, many runners are eager to hit the pavement, trails, or tracks. But before you lace up those shoes for your first long run of the season, it’s important to understand that as the volume of running increases, so does the risk of injury. Whether you’re gearing up for a race or simply trying to get back into your routine, it’s essential to take steps to prevent injuries that commonly occur with the change of season.
In this blog, we’ll dive into common running injuries, how to avoid them, and why injury prevention is just as important as training. We’ll also explore how our personalized, 1-on-1 approach to sports physical therapy can help you stay injury-free and improve your running performance.
Common Running Injuries and How to Avoid Them
Runners are no strangers to aches and pains, but certain injuries are particularly common. Sudden increases in training volume—whether from running longer distances or transitioning from the treadmill to outdoor running—can result in musculoskeletal injuries. Here are some of the most frequently reported injuries among runners:
- Shin Splints (Medial Tibial Stress Syndrome): This painful condition occurs when the muscles, tendons, and bone tissue around your shin become inflamed, often due to running on hard surfaces or increasing mileage too quickly. The pain can range from mild to severe and can sideline you for days or even weeks.
How to Prevent It: Gradually increase your mileage, cross-train with low-impact activities like cycling or swimming, and make sure you’re wearing properly fitted shoes with adequate support. Stretching your calves and strengthening your lower legs can also help. - Runner’s Knee (Patellofemoral Pain Syndrome): A common injury for many runners, this condition involves pain around or behind the kneecap, often worsened by running downhill or after prolonged sitting. It can be caused by muscle imbalances, poor running form, or overuse.
How to Prevent It: Strengthen your quadriceps and hip muscles, especially the muscles around the knee. Pay attention to your running form, and make sure you’re not overloading your body with too much mileage too soon. A physical therapy screen can help identify muscle imbalances and prevent runner’s knee before it starts. - IT Band Syndrome (Iliotibial Band Syndrome): The IT band is a thick band of tissue that runs along the outside of the thigh. When it becomes irritated, often from excessive friction, it can cause pain on the outer side of the knee. IT band syndrome is common in long-distance runners and can become more painful with activity.
How to Prevent It: Foam rolling, stretching, and strengthening the hip abductors and glutes can reduce the strain on your IT band. Ensuring that your shoes provide the proper support and cushioning for your feet is also key. - Achilles Tendinitis: Overuse of the Achilles tendon, which connects your calf muscles to your heel, can cause inflammation and pain in the back of the ankle. This is especially common when runners suddenly increase their intensity or add speed work to their training.
How to Prevent It: Avoid sudden changes in intensity, stretch and strengthen your calves, and gradually build up your running volume. Wearing shoes that prove sufficient heel support can also help reduce stress on the Achilles tendon. - Stress Fractures: A stress fracture is a small crack in a bone that occurs due to repetitive stress, commonly in the shin or foot. It’s often a result of too much running without enough recovery time.
How to Prevent It: Increase your mileage slowly, take adequate rest days, make sure your nutrition is on point, and ensure you are wearing the right shoes. Cross-training and strengthening your bones through weight-bearing activities and resistance training can also help prevent stress fractures.
Why Prevention Is Just as Important as Training
Many runners focus primarily on increasing speed or endurance, but injury prevention should always be a top priority. Running is a repetitive activity that puts strain on your muscles, joints, and tendons, so it’s important to build strength, flexibility, and mobility to support your body while you run.
Here’s why prevention matters:
- Sustained Performance: Injuries can sideline you, forcing you to take time off from training. Preventing injuries ensures that you can keep progressing and perform at your best in the long run.
- Faster Recovery: By strengthening key muscle groups, improving your mobility, and following a proper warm-up and cool-down routine, you’ll be able to recover faster after runs and workouts.
- Reduced Risk: Preventing injuries is far easier than treating them. By focusing on injury prevention strategies, you’ll stay in the game longer and reduce the risk of chronic problems down the road.
How Our Physical Therapy Services Can Help
As runners, you know that sometimes the smallest injury can feel like a huge setback. That’s where we come in. Our comprehensive Run Performance Assessment is designed to identify your specific weaknesses and imbalances, pinpoint areas of concern, and give you the tools you need to avoid injury.
Our physical therapists and strength coaches are experts in sports performance, with years of experience working with athletes to prevent injuries and improve performance. With our personalized, one-on-one approach, we don’t just provide a quick fix. We work with you to develop a tailored plan that fits your body, your goals, and your training schedule.
Here’s how we can help you:
- Injury Prevention: We’ll help you identify weak spots in your body that may be prone to injury. Through targeted exercises and stretches, we’ll help you build strength, flexibility, and mobility to reduce your injury risk.
- Personalized Assessments: Our Run Performance Assessments are the perfect way to identify your specific needs. We evaluate your movement patterns, identify potential areas of strain, and develop a plan to improve your technique and reduce your risk of injury.
- Injury Recovery: If you’re already dealing with an injury, we’ll work with you to create a recovery plan that minimizes downtime and helps you get back to running as quickly and safely as possible.
Steps You Can Take Right Now
As we move into the warmer months, it’s a great time to reassess your training and make sure you’re prepared to run your best. Here are a few steps you can take today to prevent injuries and stay in top shape:
- Warm-Up Properly: Always take 5-10 minutes to warm up before your run. Dynamic stretches like leg swings, high knees, and walking lunges help activate the muscles you’ll be using and reduce your injury risk.
- Cross-Train: Incorporate cross-training into your routine. Low-impact activities like swimming or cycling can help maintain fitness while giving your joints a break from running.
- Stay Hydrated: As the weather warms up, don’t forget to hydrate! Dehydration can cause muscle cramps, fatigue, and injury, so keep a water bottle with you on your runs.
- Schedule a Performance Assessment: Don’t wait for an injury to strike. Our Run Performance Assessment will give you personalized insights into how you can improve your form, prevent injuries, and run stronger.
Conclusion
Preventing injuries should be just as important as your running goals. By taking the time to focus on strengthening your body, improving your flexibility, and being mindful of your running mechanics, you’ll enjoy the benefits of longer, injury-free runs. Whether you’re a seasoned marathoner or just starting to train for your first 5K, we’re here to help you perform your best and stay injury-free all year long.
Call our office at (559) 623-9455 or click here to schedule your Run Performance Assessment today, and make sure you’re able to run strong all year long!
