RUNNING RELATED INJURIES

Running is one of the most common forms of exercise due to ease of access and little equipment requirements - you just lace up and go. However, with great access comes a greater risk of injury.

It is estimated that up to 14-79% of runners will experience an injury each year.

Recent studies find that regular runners will experience an injury or setback once every 100 hours of running. That equals 1-2 times per year, depending on your training volume, running years, and injury history. The most common running injuries affect the knee (27%) and ankle/calf (25%) regions. As a sports chiropractic and rehab clinic specializing in helping runners get back to training and racing, we excel in identifying the underlying cause of your running injury. We aim to get you back to running more quickly while also building the strength and capacity to prevent future injury and perform at your best.

MOST COMMON RUNNING INJURIES

For most recreational and professional runners, injuries are inevitable. Understanding their cause and your risk for injury is essential to be able to take an injury in stride (ha!) and come out the back a stronger and more efficient runner.

While there are many injuries a runner can face, we will focus on the most common that lead runners to seek care in our sports chiropractic office to help them get back to the sport they love.

●     Iliotibial Band Syndrome (ITBS)

●     Patellofemoral Pain Syndrome (PFPS) - Runner’s Knee

●     Medial Tibial Stress Syndrome (MTSS) - Shin Splints

●     Plantar Fasciitis

●     Achille’s Tendinopathy

(1) Iliotibial Band Syndrome

IT band syndrome is one of the most common running injuries, making up 15-20% of all injuries reported, yet it is one of the most misunderstood. The hallmark sign of this overuse injury is sharp and stabbing pain over the outside of the knee that seems to come out of nowhere. Once you understand the cause (a compressive injury, not a friction issue), treatment is pretty straightforward; it just takes time. CLICK HERE to learn more about returning to running after an IT Band Syndrome injury.

(2) Runner’s Knee - Patellofemoral Pain Syndrome (PFPS)

Runner’s knee is a diagnosis used to describe the generalized, hard-to-pinpoint pain around the knee that tends to center over, under, and around the kneecap. Like IT Band Syndrome, this is commonly seen in newer runners or those who have rapidly increased their running volume. One note is that we see this more frequently here in Utah due to the amount of downhill training and racing. CLICK HERE to learn more about recovering from and preventing Runner’s Knee.

(3) Shin Splints - Medial Tibial Stress Syndrome (MTSS)

Shin splints are so common that they are almost a rite of passage for new runners. This overuse injury is characterized by pain, swelling, and sensitivity to touch along the inside of the shin bone. When running, there is typically stiffness at first, followed by relief as you warm up, and then the pain comes back as you get farther into your run. This overuse injury needs to be addressed, and training needs to be modified to ensure this does not progress to a stress response injury or stress fracture. CLICK HERE (coming soon!) to learn more about Medial Tibial Stress Syndrome.

(4) Plantar Fasciitis

The hallmark of this running injury is relatively easy to spot, pain at the plantar fascia insertion on the heel bone. However, most runners will come in claiming any foot pain as plantar fasciitis. This common injury makes the first few steps out of bed or after sitting for a while and the first mile of running painful. Once you get warmed up, we generally hear patients say they feel okay until they hit a certain point. Our goal during treatment is to help you maintain some running as you work to address the foot pain and build strength in the surrounding muscles. CLICK HERE (coming soon!) to learn more about Plantar Fasciitis and how you can overcome it, even if you have had foot pain for years! Note: It takes time and effort!

(5) Achilles Tendinopathy

Achilles Tendinopathy is the hardest running injury to manage and overcome among our most common group. What makes this challenging is the nature of the Achilles, its role in human locomotion, and the power it provides. The secret to tendon recovery and health is LOAD. Rest will do nothing in recovering from this injury. You have to gradually load the tendon so that it can handle the stress of running. Fair warning now, this is a lengthy process. We will get to know each other through this injury as it is typically a 3-6 month process to recover and return to unrestricted running fully. CLICK HERE (coming soon!) to learn more.

Common Causes of Running Injuries

Our aim and methods are to help you understand the cause of your running injury, develop a plan around your goals, and help you grow past this injury and experience your best running years yet. Once we narrow the cause of your injury down through a thorough evaluation, functional movement assessment, and running specific movement assessment, we can determine the best plan of action.

The care provided in our sports chiropractic clinic is based on three pillars of care;

• Soft tissue flexibility

• Proper joint mobility

• Exercise rehabilitation aimed at strength and stability

We wrap this up in a short and focused treatment plan, bookended by functional assessments that mimic your running needs. Your treatment plan will have the same focus, whether your goal is to run your first 5k or challenge the WURL fkt.

When to seek care for a running injury? 

Still unsure if you should seek care for your running injury?

We understand that seeking out a provider for an injury is challenging and even scary. With so much conflicting information available at your fingertips, compounded with some providers recommending extremely long care plans, it’s no wonder so many people wait to seek care. However, this delay could worsen your problem or keep you out of running longer than necessary.

So, to help you get over the hump, here is a list to help you decide if it is time to seek care. If you have not found relief from the following home methods within 5 days, you need to seek care:

• Rest - this means no running at all…not just ‘easy’ running instead (I’m a runner, I get it!)

• OTC medications

• Ice/Heat

• Medicated/cooling pads and gels

• Stretching, massage, rolling, theragun, cupping, or anything else you can do at home.

More serious signs that you need to seek care: 

• You are unable to walk without pain, compensation, or altering your gait.

• Unable to get to sleep or stay asleep due to pain.

• You have had pain for more than 7 days, with or without improvement.

• Any Radiation of pain away from the site of injury.

• You are starting to irritate your family with your complaining! Seriously, this is a big reason patients initially come in.

Here are a few videos to help you with running injuries and performance.

Strength Training For Runners: Basic Program 

One of the most neglected areas for runners is strength training. Research has shown us time and time again that not only does increased strength improve efficiency and performance when running, but it is also our best defense against injury.