Beware of Running Injuries

Dr. Doug - Chiropractor
Jul 9
3 min read

Dr. Doug - Chiropractor in Brampton - Voted Best Chiropractor 2024

Woman spinning around and suffering from vertigo. — Beware of: Shin Splints, Plantar Fasciitis, Achilles Tendonitis, Runner's Knee, and IT Band Syndrome.

Running Can Cause Injury - From Shin Splints to Achilles Tendonitis

Summer’s here! People are trying to be more active -- that's great! And what could be easier to get into than running? However, running for fitness it isn’t as simple as putting on your running shoes and hitting the pavement. Before you get started you should be aware that injuries are quite common for both novice and experienced runners, so let's be proactive and examine what you can do to prevent running injuries in the first place!

Beware of these common running injuries:

Runner’s Knee -- Also known as patellofemoral pain syndrome is pain around the knee cap, felt while running or after sitting for a while. Runner's Knee is the result of an imbalance of the thigh muscles and will require strengthening in a specific part of the thigh.

IT Band Syndrome -- An aching or burning pain on the outside of the knee which can extend up to the hip or low back. Sharp pain on the inside of the knee joint is also a symptom. This indicates excessive tightness in muscles on the side of the thigh. The cause of IT Band Syndrome is usually the repetitive action of running.

Shin Splints… there are two kinds. -- The first is a burning pain on the outer side of the shin that is caused by muscle strain and is worsened with activity. The other is a sharper pain along the shin bone (tibia). This is tender to touch. This type of Shin Splint is more serious because the bone is becoming compromised from too much running without enough recovery time.

Plantar Fasciitis -- Is specific pain by the heel, especially where the heel and arch meet. There is pain when getting on your feet, which then goes away but comes back with too much activity. Plantar Fasciitis is a mechanical issue with the foot an ankle and is best addressed with better footwear and perhaps a custom orthotic.

Achilles Tendonitis -- Is pain just above the heel which may produce swelling along this large tendon. Achilles Tendonitis may be caused by excessive running or poor mechanics of the foot and ankle that needs to be addressed with better footwear and a custom orthotic.

As you can see, there's a lot of potential for injury! So how can you prevent these injuries:

Get the right footwear. You can read about that in my blog “Five Best Shoe Shopping Tips.”
Set a plan and progress slowly from that point. If you are just starting to run, begin with a walk/run approach. Run for a short distance (like from one utility pole to the next), then walk for 3-4 times that distance. Over time, increase the distance run and reduce the distance walked.
Next, as you are increasing your distance of steady running, increase the distance by no more than 10%. Going too far, too quickly can lead to overtaxed muscles, joints and tendons leading to inflammation.
As you further increase your run, remember “FIT” (Frequency, Intensity, Time). Increase only one of these factors. Don’t increase your speed and distance simultaneously, for example. As you increase a factor, you might have to decrease another one, if you feel some discomfort.
Don’t forget to stretch. Research shows that you should lightly warm up before a run by doing things like jumping jacks, walking lunges and other moves that use the hips, knees and ankles. If something is especially stiff, you can do a light stretch of that before. The best time for deep stretching is after the run, as part of your cool down. This keeps muscles elastic and doesn’t let them get too tight.
Give your body time to rest and recover. Studies have shown that running too frequently can outpace your body’s ability to recover and rebuild tissues, which can lead to stress fractures in the foot and lower leg. Off days from running can be used to do some strength training to work the muscles in complimentary ways. Having days off occasionally is good for the body, too.

Whether you are just starting to run for exercise or are training for a race, these steps are vital to improve your running ability and avoid injury. If you do develop pain, make sure you get it checked out. Call and book an appointment today with Dr. Doug. He can identify the problem and help you come up with a solution!