Don't Be Chased Down By Running Injuries!

Many runners get sidelined due to injury. In fact...

• 65% of all runners will be injured in any year.
• For every 100 hours of running, the average runner will sustain one running injury.
• The average runner will miss about 5-10 percent of their workouts due to injury each year.
• Novice runners are significantly MORE likely to be injured than individuals who have been running for many years.
• Only 50% of these injuries are new – the rest are recurrences of previous problems.

By far the most common running injuries are overuse injuries due to improper training: Anterior knee pain syndrome (Runner's Knee); Iliotibial Band (ITB) Syndrome; Shin Splints; Achilles Tendonitis; and Plantar Fasciitis.

Patellofemoral Pain Syndrome:

• Cause of Injury

– Repetitive/overuse conditions
– Mal-alignment
– Weakness
– Poor flexibility
– Joint ‘looseness’

• Signs of Injury

– Pain over front of knee
– Worse with stairs, sitting and squatting
– Pain is worse at start and end of runs

Iliotibial Band Friction Syndrome (Runner’s Knee):

• Cause of Injury

– Repetitive/overuse conditions
– Can be the result of running on crowned roads

• Signs of Injury

– Irritation at band’s insertion (side of knee)
– Tender, warm, swollen and red over side of knee
– Pain with activity

Shin Splints:

• Cause of Injury

– Repetitive microtrauma
– Weak muscles
– Improper footwear
– Training errors
– Flat feet
– Tight heel cord

• Signs of Injury

– Pain in front of shin
– Worsens with activity

Achilles Tendinitis:

• Cause of Injury

– Tendon is overloaded due to excessive stress
– Gradual onset
– Worsens with continued use
– Poor flexibility

• Signs of Injury

– Generalized pain and stiffness just above heel
– May feel thickened, warm
– May progress to morning stiffness

Plantar Fasciitis:

• Cause of Injury

– Change from rigid to flexible shoe
– Poor running technique
– Leg lengths
– Flat feet
– Rigid arch
– Tight heel cords

• Signs of Injury

– Pain in arch and at heel
– Pain worse in A.M. – loosens up after first few steps

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Treatment:

• Correction of training errors
• Check shoe wear
• Proper warm-up and cool down
• Stretching after activity
• Ice after activity
• Avoidance of aggravating activities
• Take rest days

Conditioning Tips to Avoid Injury:

• Start slow and gradually
• Never increase training by more than 10% per workout AND 10% per week
• Good warm up and cool down
• Maintain good strength – hit the gym
• Stay well hydrated and don’t diet while training – you need to eat for workouts.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

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Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past