Running Injury Prevention Tips Every Runner Should Know
Running is a highly accessible exercise that builds endurance, improves cardiovascular health, and improves fitness. However, it can repeatedly stress the feet, ankles, knees, hips, and lower back. Runners often develop injuries from training mistakes, weak muscles, limited flexibility, worn-out footwear, and rushing to return to action following a lapse in activity. To best prevent running injuries, begin well before pain arises. Proper planning can help runners train safely, improve their movement, and reduce the risk of common aches such as shin splints, runner’s knee, plantar fasciitis, Achilles tendon pain, IT band syndrome, and hip pain. Peake Physical Therapy helps active individuals correct movement faults, recuperate from athletic injuries, and safely resume their favorite activities.
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Estimated reading time: 6 minutes
The Causes of Running Injuries
Running injuries frequently occur when the body is asked to tolerate more demand than it is equipped to handle. Whether in the form of miles, interval sets, steep inclines, or extended runs, the load on muscles, tendons, joints, and bones grows. As running training ramps up too rapidly, the tissues may simply lack enough time to adapt.
Some frequently encountered sources of running injuries include:
- Rapid mileage progression
- Inadequate warmups and cooldowns
- Pushing through pain
- Insufficient hip, glute, calf, and core strength
- Restricted ankle, hip, and spinal mobility
- Inappropriate recovery between training sessions
- Expired and ineffective shoes
- Coming back too soon to run following an injury
A physical therapist may analyze a runner’s strength, mobility, balance, gait, and training regimen to identify potential contributors to an injury.
Resource: childrenshospital.org
Every Run Needs a Warmup
Runners who jump into a run without preparing their bodies for running can often find muscles and joints feel tighter and stiffer. This is particularly true of those who start an early morning run or in cold weather. A proper warmup increases blood flow, improves range of motion, and prepares the nervous system for the upcoming running demands.
Some effective warmup choices may include:
- Brisk walking for five to 10 minutes
- Leg swings
- Walking lunges
- High knees
- Heel raises
- Mild skipping
- Hip circles
Performing a dynamic warmup is often more beneficial than performing static stretching before a run, though holding stretches for longer durations is more effective after a run, or on a rest/recovery day.
Run More Miles Slowly
Increasing running distance and intensity over a short period is a common reason why runners get injured. Though the runner’s cardio may adjust quickly, tendons, bones, and joints may take longer. A running plan that gradually increases the load allows the body to adjust. Sudden increases in weekly mileage, speed sessions, and hills in running plans are best avoided. If a runner is returning from illness, an injury, or a period of inactivity, expectations should be lowered, and building back up should be gradual. Rest days are an integral part of running training and allow the body and its tissues to recuperate and repair, helping prevent overuse injuries.
Incorporate Strength Training Into a Running Plan
Strength training is an incredibly effective way to prevent running injuries. Stronger muscles can better absorb impact and stay properly aligned, helping reduce excessive and unnecessary strain on the body’s joints.
Runners often benefit from exercises that target:
- Glutes
- Hip stabilizers
- Quadriceps
- Hamstrings
- Calves
- Core muscles
- Foot and ankle muscles
Effective strengthening exercises may include squatting, stepping up, bridges, calf raises, lateral stepping, planks, and single-leg balance. A physical therapist can help to identify and select exercises best suited to the runner’s needs, running history, and movement skills.
Keep Running Form in Mind
Although a runner doesn’t need perfect running mechanics, certain movement patterns can place increased stress on parts of the body. In some runners, pain may be caused by poor form, such as overstriding, poor hip control, excessive trunk rotation, or feet landing too far in front of the body. Signs your form may need improving include:
- Pain that starts at the same distance every run
- One side of your body feels weaker or tighter than the other
- Frequently rolling your ankle
- Knee pain on hills or while running fast
- Heavy foot strikes
- Recurring shin or calf pain
A physical therapist can assess strength, mobility, balance, gait, and training habits to identify factors that may be contributing to pain or recurring injuries.
Resource: pmc.ncbi.nlm.nih.gov
Wear Shoes That Work for You
Running shoes have a limited lifespan. Old or worn-out shoes may lose cushioning and support, increasing stress on your body during training runs. Different people may need different types of shoes based on their foot shape, running style, injury history, or terrain. If you notice uneven wear on your shoes, new aches or pains, a noticeable lack of cushioning, or pain when you run, they may be due for replacement. You may benefit from visiting a local running specialty store or a physical therapist who can help you determine which shoes are best for your body and training.
Listen to Pain Signals
Some soreness after a tough workout is normal. Pain, increasing pain, swelling, limping, or running changes should not be ignored. Running through symptoms may turn a simple issue into a long-term problem.
You should seek help if you notice:
- Pain for more than a few days
- Pain is getting worse during a run
- Pain that alters how you walk or run
- Swelling, bruising, or tenderness
- Numbness or tingling
- Injuries that keep returning to the same body part
Early intervention can help resolve the cause of your pain so it does not interfere with your training.
Make Recovery a Priority
You may choose to participate in activities such as cycling, swimming, walking, and strength training in place of running on days you do not run.
Recovery may take the form of:
- Taking rest days throughout the week
- Varying intensity of your running
- Eating enough food for your training demands
- Staying well-hydrated
- Incorporating mobility work
- Including low-impact cross-training
- Getting enough sleep throughout the week
You may choose to participate in activities like cycling, swimming, walking, and strength training in lieu of running on the days you do not run.
Work With a Physical Therapist
Physical therapy can help runners prevent injury, recover from pain more safely, and return to their training with confidence. A physical therapist may examine your movement patterns, identify weak or tight areas, and develop a plan to address your needs. At Peake Physical Therapy, we treat sports injuries, hip, knee, and ankle pain, back pain, and other movement difficulties in runners. Services may include mobility work, strengthening exercises, manual therapy, gait analysis, balance training, and guidance for returning to running. Physical therapy is beneficial for all runners, from the beginner getting ready for their first 5K to the seasoned runner training for a marathon or ultra.