The start of spring brings warmer temperatures, and the
milder weather motivates people to get outside and exercise. Running is
inexpensive and easy to do, either indoors or outdoors. Whether you are a
seasoned runner or a beginner, taking proper precautions before, during and
after running will help you avoid six common overuse injuries that runners frequently
experience: shin splints, Achilles tendinitis, plantar fasciitis, hamstring
strains, tendinitis, and IT (iliotibial) band syndrome.
Shin splints are characterized by sharp pain experienced
at the front or inside of the tibia
(shin bone). Individuals who have flat feet are more susceptible to shin
splints. Typically, shin splints occur when a runner increases the distance or
number of days he or she runs too quickly. The treatment for shin splints is
rest, stretching and slowly returning to activity as the pain subsides. Insoles
or orthotics may be prescribed to offer stability.
Achilles tendinitis is swelling or
inflammation of the tendon that runs from the back of the calf to the heel of
the foot. Runners notice sharp pain and stiffness in the morning and during
activity. This injury is the result of repetitive stress on the tendon and can
be caused by tight calf muscles or running too far too soon. Achilles
tendinitis should be treated with rest and ice (10 to 20 minutes at a time with
30 minutes between treatments). Stretching and strengthening the lower legs is
important to avoid future injury. Healing of this injury tends to be slow. If
pain increases or persists, contact your healthcare provider to schedule an
appointment.
Runners will tell you that plantar fasciitis feels like
stepping on a nail with the heel of your foot. Inflammation of the plantar
fascia, the connective tissue
that runs along the bottom of the foot from heel to toes, can result from either tight lower leg muscles or increasing
activity too quickly.
People with high arches in their feet are more prone to this injury. Avoid
plantar fasciitis by wearing supportive shoes (no bare feet) or adding
orthotics to shoes. Treatment includes icing the area for pain relief.
Exercises to strengthen and stretch the lower leg muscles will also help
improve the condition.
When athletes start a running program, hamstring strains and
tendinitis can be a common occurrence. The hamstring can be injured while
performing explosive hip flexion, a fast, powerful bending of the hip joint
that can occur when sprinting or jumping. A good stretching routine is key for
preventing this injury. Ensuring good flexibility allows for the muscle to
adapt to the new running program. Treatment for a hamstring issue includes
rest, reduction in intensity and duration of exercise, stretching, ice, and anti-inflammatory
medications.
IT band syndrome is an injury to the connective tissue along the outside
of the thigh from the top of the hip to the outside of the knee. This injury occurs when the
IT band repetitively rubs against the
outside of the knee causing pain and inflammation.
The injury is often a result of repetitively running downhill or on sloped roadway.
Treatment includes reducing exercise, heat and stretching before exercise,
icing the area after activity and anti-inflammatory medication (i.e.,
ibuprofen) to reduce discomfort. Strengthening the hip, quadriceps, hamstring
and gluteus maximus muscles often alleviates the pain.
Regardless of the injury, don’t push through the pain. Consult a physician if you have pain that doesn’t improve with rest. If you are just starting out, talk with your primary care physician about whether running is a good choice. It’s also good to know your numbers for blood pressure, body mass index, blood sugar and cholesterol to set appropriate goals when developing an exercise plan.
Consult an athletic trainer or
strength and conditioning specialist to develop a running plan that meets your goals and matches your ability. Just like weightlifting, progression is key. It’s recommended to start a walk/run combination to give your body time to adjust to the stress running places on joints and muscles. Your cardiovascular system generally adapts more quickly than your musculoskeletal system.
Also, buy a good pair of running shoes from a store that
specializes in proper fit. Think of your running shoes as shock absorbers that
reduce the force on your body while you run. Shoes typically have a 400-500-mile
limit. Check the tread periodically to ensure there is enough cushioning to
avoid injuries.
Once you get started, keep going! The
first two weeks of running will be difficult. Alternate a running routine with
a few days of strength workout to build muscle and bone density, which should
help you stay strong and injury-free.
UPMC offers walk-in care for acute, non-life-threatening
orthopaedic injuries you may encounter during spring exercise at two locations,
Harrisburg and Enola. For more information on hours and specific locations,
call 717-988-0700 or visit UPMC.com/InjuryClinic.
For more information about UPMC Orthopaedic Care, visit UPMC.com/CentralPAOrtho.
Photo Caption: Nathan Wool, M.D., Sports Medicine
Physician, UPMC Orthopaedic Care
Nathan
Wool, M.D., is an orthopaedic surgeon and sports medicine physician with UPMC
Orthopaedic Care and serves as the team physician for Carlisle and Big Spring
High Schools.
