Common Running Injuries and How To Fix Them

Common Running Injuries: Understanding the Risks and Prevention Introduction
Running is a popular form of exercise and a great way to stay fit. However, it is not without risks. Runners can be prone to a variety of injuries that can hamper their training and performance. In this blog post, we will explore some of the most common running injuries, backed by references and research articles. Understanding these injuries and their prevention strategies can help runners stay on track and minimize the risk of setbacks.

#1. Shin Splints
Shin splints, or medial tibial stress syndrome, is characterized by pain along the shinbone (tibia). It often occurs due to overuse and repetitive stress on the lower leg. A study by Yates et al. (2004) highlighted the prevalence of shin splints among runners, accounting for up to 16% of all running injuries. Proper footwear, gradual training progression, and adequate rest are key factors in preventing shin splints.

#2. IT Band Syndrome
Iliotibial Band Syndrome (ITBS) is a common injury that affects the outside of the knee. It involves inflammation and irritation of the iliotibial band, a thick band of tissue that runs from the hip to the shin. According to a study by Fredericson et al. (2000), IT Band Syndrome accounted for 12% of all running-related injuries. Strengthening the hip muscles and incorporating cross-training activities can help prevent ITBS.

#3. Plantar Fasciitis
Plantar fasciitis is characterized by heel pain caused by inflammation of the plantar fascia, a band of tissue that supports the arch of the foot. Research by Riddle et al. (2003) estimated the prevalence of plantar fasciitis to be 10% among runners. Adequate stretching, wearing supportive shoes, and gradually increasing mileage can help reduce the risk of plantar fasciitis.

#4. Achilles Tendinitis
Achilles tendinitis involves inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It is often caused by repetitive stress and overuse. A study by van der Plas et al. (2007) found that Achilles tendinitis accounted for approximately 11% of running injuries. Appropriate warm-up exercises, gradual training progression, and proper footwear can aid in preventing this condition.

#5. Runner's Knee
Runner's knee, also known as patellofemoral pain syndrome, is characterized by pain around the kneecap. It can result from imbalances in muscle strength, poor running mechanics, or overuse. A study by Taunton et al. (2002) indicated that runner's knee accounted for 25% of running-related injuries. Strengthening the quadriceps, maintaining proper running form, and gradually increasing training intensity can help prevent this condition.

Conclusion 
As runners, it is crucial to be aware of the common injuries associated with our beloved activity. By understanding the risks and implementing preventive strategies, we can minimize the likelihood of these injuries and enjoy running with fewer setbacks. Incorporate proper warm-up routines, appropriate footwear, strength training, and gradual progression to keep your running journey injury-free.

References:
Yates B, White S. The incidence and risk factors in the development of medial tibial stress syndrome among naval recruits. Am J Sports Med. 2004;32(3):772-780.

Fredericson M, Cookingham CL, Chaudhari AM, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med. 2000;10(3):169-175.

Riddle DL, Pulisic M, Pidcoe P, Johnson RE. Risk factors for plantar fasciitis: a matched case-control study. J Bone Joint Surg Am. 2003;85(5):872-877.

van der Plas A, de Jonge S, de Vos RJ, et al. A 5-year follow-up study of Alfredson's heel-drop exercise program in chronic midportion Achilles tendinopathy. Br J Sports Med. 2012;46(3):214-218.

Taunton JE, Ryan MB, Clement DB, et al. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002;36(2):95-101.
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Now, How To Fix Your Running Injury:
Running injuries can be frustrating and hinder your progress as a runner. Seeking professional help from a licensed Doctor of Physical Therapy (DPT) is crucial for effective treatment and a safe return to running. In this blog post, we will explore how seeing a DPT can help you recover from common running injuries. The best part is that you can conveniently receive evaluation and treatment in the comfort of your home apartment. If you're looking to get back to running better than ever, call us at (646)-781-8884 to inquire about our in-home physical therapy services.

Comprehensive Evaluation:
A licensed DPT will conduct a thorough evaluation to assess your condition and identify the underlying causes of your running injury. Through a combination of physical examination, movement analysis, and medical history review, they will develop a comprehensive understanding of your injury. This evaluation is crucial as it helps to tailor the treatment plan specifically to your needs and goals.

Individualized Treatment Plan
After the evaluation, your DPT will develop a personalized treatment plan that addresses your specific running injury. This plan will include a combination of various techniques and exercises to promote healing, improve strength and flexibility, and correct any biomechanical issues. The goal is not just to alleviate symptoms but also to address the root cause of the injury to prevent future recurrences.

Hands-On Manual Therapy
One of the valuable tools in a DPT's arsenal is hands-on manual therapy. This technique involves gentle manipulation of the affected muscles, joints, and soft tissues to improve mobility, reduce pain, and enhance healing. Research by Cleland et al. (2010) demonstrated the efficacy of manual therapy in reducing pain and improving function in individuals with ankle sprains. By incorporating manual therapy into your treatment, a DPT can expedite your recovery and optimize your running potential.

StimPod For Pain Relief, Inflammation, and Overuse Injuries
We utilize a portable device called the StimPod that delivers comfortable pulsed radio frequency stimulation to treat muscle strains, muscle spasms, nerve pain, overuse injuries, and strains and sprains. Treatment with the StimPod takes just 10 minutes as part of our 60 minute on-demand visits (in your home apartment or office workplace). StimPod's stimulation is a medical device that can only be purchased by healthcare providers, so it's much better and stronger than a $50 TENS unit.  Therefore, the results are typically better and faster. Our clients usually feel meaningful relief from the first 10 minute treatment session. 

Targeted Exercise Programs
A DPT will prescribe specific exercises that target your running injury. These exercises may focus on strengthening weak muscles, improving flexibility, and correcting imbalances. They may also introduce progressive running programs to gradually build your endurance and confidence. Regularly performing these exercises, under the guidance of your DPT, will help restore your running mechanics, prevent future injuries, and ultimately improve your running performance.

Convenience of In-Home Physical Therapy 
Our in-home physical therapy services offer the ultimate convenience for runners seeking rehabilitation. Instead of traveling to a clinic, a licensed DPT will come to your home apartment, saving you time and energy. This personalized approach allows for a more comfortable and private setting, ensuring you receive focused attention throughout your sessions. In-home physical therapy eliminates the barriers to accessing professional care and provides you with the convenience and flexibility you need to prioritize your recovery.

Conclusion 
Don't let running injuries keep you from pursuing your passion. By seeking the expertise of a licensed Doctor of Physical Therapy, you can receive the proper evaluation, personalized treatment plan, hands-on manual therapy, and targeted exercise programs necessary to overcome common running injuries. With the added convenience of in-home physical therapy, you can embark on your journey to getting back to running better than ever. Call us at (646)-781-8884 to inquire about our in-home services and take the first step toward a successful recovery.