Evolution Physical Therapy & Fitness

Running Injuries

Spring has arrived, summer is around the corner, the weather is nicer, and the days are getting longer. All these factors entice many athletes to head outdoors and hit the pavement (or the beach) running. However, avid runners are prone to overuse injuries that can hinder performance and possibly stop it altogether. Injuries in runners generally occur in the legs and low back. The following are some of the more common injuries along with some tips on how to prevent them from happening to you.

Low Back Pain-
1. Low back pain with running can occur as a result of tight low back musculature or hamstrings, poor running mechanics, or running uphill for prolonged periods which causes abnormal stresses on joints in the low back. A consistent stretching program both prior to and after running will help improve flexibility and decrease low back stresses with running.

Hip or Buttock Pain-
1. Trochanteric (hip) Bursitis- This condition indicates inflammation to the hip bursa which generally results of muscle imbalances in hip musculature or the mechanics may be altered due to an asymmetrical differences of right to left lower extremities.

2. Piriformis Syndrome- The piriformis is one of the deep muscles which is responsible for externally rotating the hip joint. If this muscle is tight, it can cause pain and increased pressure on the sciatic nerve as well as shooting pain down the leg. This muscle may be tight due to overuse of the muscle in compensation for weak Gluteus Medius or Gluteus Maximus muscles.

Leg and Knee Pain-
1. Anterior Knee Pain- This condition is fairly common among most athletes and runners. It is often due to poor body mechanics, faulty muscular strength, or poor muscle flexibility. This creates an abnormal tracking of the knee cap in the groove of the knee. The knee cap slides at an angle in the groove causing a rubbing of the cartilage of the leg bone and the knee cap producing pain and inflammation. This condition is generally easy to cure, but may require physical therapy or even surgery.

2. Iliotibial Band (ITB) Friction Syndrome- This is lateral knee pain along the outside of the knee down past the knee. The one-legged stance in runners causes increased tightening of the ITB and will cause friction between it and the bony protuberances of the knee. Weakness of the gluteal muscles may also predispose this condition

3. Shin Splints- This is loosely defined as pain in the front of the shins. It is debatable what causes this but one factor is usually tight calf muscles, especially the soleus. Running many hills can be the culprit of tight calves.