It's finally August and whether you are in the peak of your running program or just getting started for a fall race, here are 5 common running injuries and what you can do to prevent them.
1. Shin splints
Many people who dive right in to their running program will develop at least a mild case of shin splints. Typically caused by overpronation, unsupportive running shoes or hard surfaces such as concrete, you can avoid this pain by easing into your running regime and starting out on softer surfaces such as trails. If the pain persists, it may be necessary to look at more supportive footwear or even orthotics to correct biomechanics.
2. Knee pain
Knee pain can develop for a variety of reasons: limited shock absorption, worn out footwear, muscle imbalances, overpronation or oversupination or osteoarthritis. Medial knee is especially common in road runners. Don't forget to switch sides of the street to avoid having the grade of the pavement affect your joints.
3. Forefoot pain
Especially in forefoot strikers, people who spend a lot of time on the balls of their feet may be apt to have achiness, tingling or even numbness. Sometimes the metatarsal arch (across the balls of the feet) will drop allowing for increased pressure. An orthotic that can support this arch may be beneficial to decrease pressures.
4. Achilles tendonitis
Common in people who have hill training as part of their training program, the Achilles' tendon can become irritated if running on an incline for too long, too soon. Make sure to ease into this type of training to avoid inflammation at the back of your heel or possible rupture. Orthotics with heel lifts as well as running shoes with a higher heel to ball ratio can help reduce tension on the Achilles' tendons.
5. Plantar fasciitis
Heel pain is common in many people (not just runners!) but unfortunately, forces are exaggerated when we run. The plantar fascia is designed to absorb shock by acting like a spring, or reduce how much pronation there is. If it isn't doing either of these, it can get inflamed at its origin - causing excruciating pain. Supportive footwear, ice and stretching as well as custom orthotics have been successful in many plantar fasciitis cases.
If you are experiencing any of these conditions and would like a pedorthist's point of view on the best treatment plan for you please do not hesitate to call 519-787-8111 to book an appointment with Laura.
Laura Van den Borre,