Whether you decide to run laps at a local park or train for a full marathon,
running is an excellent source of aerobic activity. However, it is important
to note that running outdoors puts you at a risk for sustaining injuries.
Here are some tips to keep you on your feet as you get some exercise this summer.
Common Running Injuries
When it comes to preventing running injuries, it is essential to understand
common injuries runners experience and how they’re sustained. Here's
what you should know.
Runner’s Knee, or patellofemoral pain syndrome, is a term used to pain felt around the
kneecap and in the front of the knee. Runner’s knee is typically
a result of overuse from rigorous, repetitive activities like running.
Wearing improper footwear can also increase your risk of developing this
Pulled or Torn Hamstring
A pulled or torn hamstring is an injury to one or more of the muscles on the back of the thigh. This
strain can either be an overstretched, partially torn, or completely torn
muscle. These types of strains are a result of muscle overload, which
means that the muscle lengthens as it contracts, or shortens. Runners
and sprinters are at an increased risk of developing these types of muscle strains.
Shin splints, or medial tibial stress syndrome, is the inflammation of the muscle,
tendon, and bone tissue surrounding your tibia. This orthopedic pain is
typically a result of overuse and repetitive activities like running.
Having flat feet or wearing worn-out footwear can also make you more likely
to develop shin splints.
Achilles tendonitis is an injury in which the Achilles tendon becomes irritated and inflamed.
This injury is typically a result of repeated stress and pressure being
placed on this tendon that runs down the back of your lower leg.
Stress fractures are small cracks in your bones, usually occurring after a sudden increase
in physical activity. They happen when there is repetitive force and pressure
is applied to weight-bearing bones, but not enough pressure to cause an
Tips for Injury Prevention
While learning about common injuries that affect runner can feel daunting,
there are tips you can utilize to help minimize that risk. Here’s
what you should know to keep your body pain free while you run.
Warm-Up Before Running
Utilizing warm-up exercises before running helps to loosen your muscles
and joints. This effectively reduces your risk of sustaining an orthopedic
injury. The reverse is also true—using a cool-down activity after
your run can help to slowly release the lactic acid from your muscles
after a workout.
Many orthopedic injuries are experienced when you start a new workout routine
too abruptly. Try starting out your fitness routine by running a mile,
increasing your distance and speed by about 10-20% each week.
Take a Rest Day
When you’re excited to start your fitness journey, you may be tempted
to go for a long run every day—however, it is important to incorporate
rest days into your weekly routine. Taking at least one day off every
week can help your body to properly recover, prevent muscle fatigue, and
can even improve your performance.
Orthopedic Care in Gillette, Wyoming
If you have concerns when it comes to your orthopedic health,
Powder River Orthopedics & Spine (PROS) is here to help in Gillette, Wyoming. We can evaluate your options
so you can rest assured that you get the best possible outcome and are
back to a happy and active life in no time.
Call the PROS at 307.686.1413 or visit
www.cchwyo.org/PROS to learn more.