Long-distance running, such as marathons, is a tremendous physical challenge and an indicator of peak physical, and often mental, performance. Unfortunately, an activity that involves a repetitive strain on your body, such as long-distance running, is rife with injuries. In fact, the majority of runners will sustain an injury severe enough to require them to take a break from running at some point during their running career. The most common injuries are those to the lower limb.
The three most common running injuries are:
The runner’s knee (patellofemoral syndrome)
Dull pain under or around the kneecap is a symptom of the runner’s knee. Individuals may feel this pain immediately as they begin to run, or it may be delayed, with the feeling it 2-3 hours after their run or even the next day. Aside from running, pain can occur when bending down, going upstairs and downstairs, or sitting for an extended period of time. It is sometimes accompanied by clicking or popping the knee cap. It is caused by an imbalance or poor control of the muscles that surround and attach to the kneecap. The most effective treatment for this condition is to “correct the imbalance” of the muscles around the knee. The tight quadriceps, a tight IT band, and weak gluteal muscles are the most common muscles that cause imbalance.
IT band syndrome
IT band syndrome is a type of repetitive strain injury caused by a tense IT band. The IT band is a band that runs from your hip to your knee down the side of your leg. When the IT band is too tight, it does not move properly, causing friction between the band and the bone beneath it. Pain can be described as a dull ache or a sharp shooting pain. It can be felt all the way down the band or just below your knee cap at the band’s attachment on the outside of your leg.
Tendonitis of the Achilles
Achilles tendonitis is an inflammatory condition that affects the Achilles tendon, which connects the calf muscles to the heel bone. It is an overuse injury that occurs when the Achilles tendon is subjected to repetitive stress or strain. Symptoms include a dull pain in the lower back of your leg and visible swelling on the Achilles tendon (the back of one ankle appears “fatter” than the other). The condition can be acute, which means that the injury is new and the swelling fluctuates from day to day, or chronic, which means that actual structural changes in the Achilles tendon have occurred.
Modifying the running technique, reducing the running load (for example, running 4 x 5-mile intervals with more rest instead of 2 x 10-mile intervals), stretching the Achilles’ tendon, and strengthening the calf and tendon are all part of the treatment.
Stretches to do on a regular basis
Stretch your quadriceps:
In a standing position, bring your heel to your bottom. Hold for 20 seconds, then repeat three times.
IT band elasticity:
Place one leg in front of the other. Lean your upper body toward your front leg while sticking your hips out in the opposite direction. Hold for 20 seconds, then repeat three times.
Strengthening of the Medial Glute:
Wrap an exercise band around your knee and squat. Take 10 steps in each direction, pushing out against the band rather than allowing it to pull your knees in. Alternatively, you can simply do squats with the band wrapped around your knees. While squatting, push out against the band to engage your medial gluts.
General advice:
Don’t forget to wear good running shoes. Running requires little equipment, so one of the only ways to protect yourself is through your running shoes. According to studies, you should replace your running shoes every 300-500 miles of running, which happens quickly for long-distance runners. When looking for running shoes, I also recommend seeking professional advice. There are running shoe stores with trained professionals who can assist you in selecting the right pair.
Here are some general first aid tips:
- Apply ice to the injured area for 15-20 minutes several times throughout the day-Elevate the injured area for at least 15 minutes.
- Reduce swelling by compressing the area with a wrap-protect the area: Investigate various braces, wraps, and athletic tape options for running support.
Disclaimer
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.
