Stay On Your Feet

Running is an excellent form of exercise, yet subjects the body to considerable stress by placing extraordinary demands on an athlete's entire body. Each time your foot hits the ground, for example, it generates forces equivalent to at least three times your body's weight. Therefore, it is fairly important to do everything possible to protect your feet, ankles, knees, hips, and lower back vertebrae.

Below are considered the five most common chronic runner-related injuries, with tips for each to help you stay on your feet.

CHRONDROMALACIA (Runner's Knee)
Self-Diagnosis: Sharp pain underneath your kneecap.
Cause: A weak inner-thigh muscle makes the kneecap grind on cartilage.
Treatment: Gentle hamstring and calf stretches.
Recovery: Typically between four to six weeks.
Preventatives: Stretching of the quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles.

ACHILLES TENDINITIS
Self-Diagnosis: Tightness in the Achilles tendon.
Cause: Speed work or shoes with too much cushioning.
Treatment: Buy a firm shoe and a quarter-inch heel lift to insert under the insole. Stop stretching for two weeks.
Recovery: Typically between six to eight weeks.
Preventatives: Stretching of the gastrocnemius (keep knee straight) and soleus (keep knee bent) muscles.

SHINSPLINTS
Self-Diagnosis: Sharp pain near the shinbone.
Cause: Overstriding while running down long hills.
Treatment: Stretch your calf muscles, shorten your stride, and avoid downhills.
Recovery: Typically between two to four weeks.
Preventatives: Stretching of the gastrocnemius and soleus muscles.

PLANTAR FASCIITIS
Self-Diagnosis: Pain in the heel when you first stand up.
Cause: Overpronation and floppy shoes.
Treatment: Reduce mileage by 50 percent and switch to a firm shoe with a midsole that doesn't bend.
Recovery: Typically between six to eight weeks.
Preventatives: Stretching of the gastrocnemius and soleus muscles.

ILIOTIBIAL BAND SYNDROME (ITB)
Self-Diagnosis: Pain and inflammation on the outside of the knee.
Cause: Anything that causes the leg to bend inwards, incorrect or worn shoes, excessive hill running, running on cambered surfaces, overtraining.
Treatment: Reduce or cease training load and intensity. Properly stretch the ITB. Return to running gradually.
Recovery: Between three to six weeks.
Preventatives: Stretching of the ITB, quadriceps, hamstring, and gluteal muscles.

Overall, running injuries can actually be quite common. However, they can easily be reduced by following proper stretching technique and conditioning, wearing the appropriate footwear, and constantly staying aware of your running environment. As well, be sure to start your runs by being warm and limber - muscles are more pliable when warm. And try alternating activities to avoid overusing particular muscles.

Most of all, listen to your aches. Remember: when in doubt,
just under do it.