6 steps to pain-free running

This guide provides an overview about common running injuries and how to avoid them through a strategic warmup routine, as well as how to treat common injuries if you do experience them. We’re here with the knowledge and resources to help you keep making strides for your health and fi tness.

The pre-run exercise routine you need to minimize injuries

6 steps to pain-free running

PAGE 26 steps to pain-free running

Shin splintsA catchall name for pain in the muscles and tendons running down the front and sides of your shin, shin splints can quickly derail your running plans. Common causes include not stretching or warming up properly, training too hard too fast, wearing shoes that don’t offer enough support or are worn-out, and placing extra stress on one leg over the other.

Starting out easy and being slow and methodical about increasing your speed, distances and terrain difficulty can help you avoid shin splints, as can our pre-run workout routine. However, if you develop shin splints, there are a few at-home remedies you can try to alleviate the pain.

Relax and stretch your way to relief

• Stop or reduce your running regimen until your shin splints go away.

• Ice your shin to reduce inflammation using a technique called ice massage. Fill a paper cup with water and freeze it. Peel the cup to expose the ice and gently massage along the muscle for 3 to 5 minutes.

• Gently stretch your Achilles tendon, calves and shins.

• Wrap your leg from just above the ankle to just below the knee when running until pain goes away.

• Make sure you’re wearing the correct shoes for your foot type and stride. Consider having two different pairs of running shoes that you can alternate to vary the stress placed on your legs.

• There are a number of manual therapy techniques that are employed by our skilled outpatient rehabilitation team that can reduce healing time and improve function. Visit NovantHealth.org/sports to search for a clinician convenient to you.

Running has long been a popular way to incorporate exercise into a daily routine. It requires no special equipment or training, and is easily customizable to fit schedules and ability levels. In the United States , more than 19 million people complete organized running events each year. As color runs, obstacle course races, fundraising 5Ks, and half- and full marathons draw more people to the sport of running, healthcare providers are seeing an increase in running-related injuries.

Most running injuries stem from overuse of undertrained muscles and tendons. The four most common are: shin splints, IT band syndrome, runner’s knee and Achilles tendinitis. The simplest at-home remedies begin with R.I.C.E.: rest, ice, compression and elevation. However, each condition has specific steps you can take toward healing.

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Stay on pace in your running program by practicing injury prevention before you lace up

PAGE 36 steps to pain-free running

IT band syndromeThe iliotibial (IT) band runs down the outside of your thigh, from your hip to your shin. Its primary purpose is stabilizing and moving your knee joint. When your IT band is inflamed or tight, running becomes a serious pain.

In most cases, an IT band issue causes pain and swelling along the outside of the thigh and/or knee. It’s most often caused by activity that causes your legs to turn inward too often, such as running in worn-out shoes, on uneven surfaces or downhill, and running too far. Unlike shin splints, where training can help you avoid pain, IT band issues can sideline veteran runners just as easily as beginners.

The easiest at-home way to confirm you’re dealing with IT band syndrome instead of a knee injury is to bend your knee at a 45-degree angle; doing so with an IT band issue will cause pain on the outside of your knee.

How do you fix it?

• To prevent chronic IT issues, rest your legs by reducing your mileage or stop running altogether until the pain goes away.

• Cross-train with other types of exercises, such as swimming, biking or rowing.

• Alternately ice and heat the painful areas.

• If your IT problems persist, consult a sports medicine or orthopedic specialist to discuss cortisone injections or surgical options for re-mobilizing your IT band.

Runner’s kneeFormally known as patellofemoral pain syndrome, runner’s knee is the common term for pain and irritation where the patella (kneecap) rests on the thighbone. The pain, primarily felt in the center or back of the knee, can be acute and sharp or dull and chronic.

There are two main causes of runner’s knee: 1) biomechanical issues such as oddly shaped or positioned kneecaps, highly arched or flat feet, or worn-out cartilage in the knee joint, and 2) weak or tight muscles, especially weak quadriceps paired with tight hamstrings and calves that put extra stress on the knees.

At-home adjustments to rest and recover your knees

• Cut back mileage and hill work when you develop knee pain.

• Rest your knee by avoiding activities that require bending it: hiking or climbing stairs, walking or running on uneven surfaces, etc.

• Adopt a shorter stride on hills to reduce the strain on your knees.

• Consult with running shoe experts to ensure your shoes are the best fit for your foot shape and stride.

• If pain persists, consult an orthopedic specialist to rule out more serious conditions and explore medical treatment options.

Achilles tendinitisYour Achilles tendon connects your calf muscles to your heel bone, and when sudden increases in intensity or duration of your running workout stress it, you’ll feel a mild ache just above your heel. It may not seem serious at first, but continued stress can result in severe pain and even tendon tearing.

Running in worn-out shoes and doing intense hill work before your body is strong enough to manage it can increase your risk of developing Achilles tendinitis. If you’re experiencing pain in your Achilles tendon, there are several at-home remedies to try. However, if your pain doesn’t respond to these treatments, you should consult with an orthopedic specialist immediately.

Healing and strengthening your Achilles tendon

• Stretch your calves and ankles.

• Strengthen the structures supporting your Achilles tendon by standing on tiptoe and slowly sinking back to standing flat-footed.

• Make sure your shoes offer plenty of heel and arch support; consider orthotic inserts to raise your heel slightly.

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PAGE 46 steps to pain-free running

To help keep common running injuries from sidelining you, practice this warmup routine just before every run. It’s easy, equipment-free and exercises all the muscle groups your legs need for a strong, balanced run.

For best results, perform each exercise three to fi ve times on each leg before moving on to the next move. Do all six exercises at least once before your run. As you get stronger, work toward completing the full set multiple times before each run.

Warm up before your workout: 6 moves to keep running injuries at bay

We can helpWe want you to stay active, healthy and injury-free. However, if you ever need orthopedics and sports medicine specialists, visit NovantHealth.org/orthopedics to find experts who can help you resolve your running injuries and get back to the trails, roads and races you enjoy.

Exercise sets

1 Rotational stretchDrive one knee into the ground while the opposite leg is straight. Keep hips fi xed and rotate across your body, opening up your shoulder with eyes following the hand.

2 Single-leg Romanian deadlift (RDL) reach

Bend at the hip while keeping your knee slightly fl exed with your back fl at and head neutral.

3 Single-leg glute bridge

Begin with one knee fl exed toward the same side shoulder and the opposite heel on the ground. Drive through the heel to extend hip; squeeze glute.

4 Side pillar bridge with external hip rotation

Start on forearm with elbow under shoulder. Extend hips with inside knee on ground. Open hips by separating knees and maintaining body position.

5 Pillar bridge arm lift

Hold pillar position with a straight line from ears, shoulders, hips, knees and ankles. Place your feet wider than shoulder width. Raise one arm at a time without rotating or shifting at your hip.

6 Active straight leg raise

Keep both legs straight with toes in alignment with the body (no external rotation), raising one leg as high as possible, without moving the grounded leg. Alternate between legs.

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