Running is a great form of exercise that can help to keep your body in shape, improve your overall health, and reduce stress. Running has many benefits, including bettering cardiovascular health, strengthening muscles, improving lung capacity and metabolism, and even helping to reduce depression and anxiety.
Staying active is essential for maintaining good physical and mental health. Regular exercise helps to boost energy levels, regulate weight and sleep patterns, build strong bones and muscles, improve moods and enhance self-esteem.
It also helps to lower blood pressure, cholesterol levels, and the risk of certain diseases such as type 2 diabetes. Regular exercise provides many other benefits as well ― it increases circulation throughout the body, reduces stress hormones in the brain, promotes healthy digestion, and can even help to improve brain function.
Stretching before a run is an important part of preparing the body for physical activity. Stretching helps to reduce stress on muscles by increasing flexibility and range of motion.
It reduces the risk of injuries such as pulled or torn muscles, tendinitis, sprains, and strains that may occur during running. Additionally, it increases blood flow throughout the body which helps to provide more oxygen and nutrients to muscle tissues for improved performance.
However, if there is an injury and you are experiencing pain when running, the benefits of doing so are quickly removed, and replaced with an issue that could keep you from staying active and will ultimately have an effect on your mental and physical health. Taking care of your body and allowing it to recover after a run is vital, but sometimes you pick up the injuries even when you are doing everything properly. It happens.
So let us take a look at some of the injuries that might be keeping you from running and what you could be doing that is causing you to experience pain.
Common Running Related Injuries And What Could Be Causing Them
Running is an excellent form of exercise, but it can come with risks. Many people experience different types of running-related injuries, such as sprains, strains, and tears. Knowing what common injuries occur while running, and how to prevent them, can help runners stay safe and healthy while they train. Here are five common running injuries and what may be causing them:
1) Runner’s Knee – This is a very common injury that usually occurs when the kneecap does not align properly or wears down unevenly due to overuse. It typically involves pain in the front or sides of your knee during activities like walking up stairs or sitting for long periods of time. Runner’s knee can be caused by sudden changes in the intensity of your runs, weak hip and core muscles, or not wearing proper shoes.
2) Shin Splints – Shin splints are another common injury that occurs when muscles and tendons around your shinbone become inflamed due to overuse. This can be caused by running on an uneven surface, having flat feet, worn-out shoes, or doing too much too soon with your training.
3) Achilles Tendinitis – Achilles tendinitis is a condition where the tendon connecting your calf muscle to your heel bone becomes swollen and painful due to overuse. This can occur if you’ve recently increased the amount you run or changed surfaces while running (such as going from pavement to grass). Wearing old or improper shoes can also be a factor in this condition.
4) Iliotibial Band Syndrome – This injury occurs when the ligament that runs from your hip to your knee becomes tight and rubs against the bone, causing pain and inflammation. This is usually caused by overtraining or increasing intensity too quickly without giving your body time to adjust.
5) Plantar Fasciitis – This is an inflammation of the band of tissue running along the bottom of your foot connecting your heel bone to your toes. It often causes sharp or stabbing pain, especially when walking after being inactive for a long period of time. Plantar fasciitis can be caused by having flat feet or high arches, wearing shoes that do not fit correctly, or overtraining without giving your body time to rest and recover.
By knowing what common injuries occur while running, and how to prevent them, runners can stay safe while they exercise. Wearing the right shoes for your foot type, mixing up surfaces when you run, and taking rest days when needed are all important steps in avoiding injury.
It’s also important to know your limits so you don’t push yourself too hard too soon. With these tips in mind, runners can enjoy a healthy and fun activity without suffering from any of these common running-related injuries.
Have You Suffered a Running Related Injury That Is Keeping You From Being Active
If you are struggling with pain when running or have questions about prevention of injuries when running, but feel that you don’t know where to start, feel free to schedule a free phone consult or contact us to arrange a free running injury assessment. You can also feel free to give us a call at 920.335.7227 (We still like to talk on the phone!)
We also have many more videos related to staying active and tips on helping you stay pain-free on our YouTube channel.
If you want more information on running and how to maximize your potential when running, visit us or check out this free report to help you prepare for your next run!
Don’t let pain or injury concerns keep you from what you love to do!
We love to keep people in Appleton mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.
Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Appleton clinic as part of your free running injury assessment. Or just give us a call at 920.335.7227.
Until next time,
Eric Wallace, PT