Overuse injuries in running occur when an individual trains too much, too hard, or too frequently, leading to a higher load on the body than it can handle.
These injuries can be caused by factors such as running too far, too fast, or too soon after an injury, and they are common among runners, with up to 70% of runners developing injuries each year. Overuse injuries can result in positive remodeling of body structures if there is inadequate rest time between applied forces.
WHY RUNNERS GET OVERUSE INJURIES
- Repetitive Impact: Running's impact can stress areas like knees, shins, heels, and feet.
- Common Conditions: Runners often face shin splints, Achilles tendinitis, plantar fasciitis, and runner's knee. Shin splints bring shin pain and tenderness; Achilles tendinitis causes heel and calf discomfort; plantar fasciitis leads to foot pain; and runner's knee involves knee pain.
- Increase Gradually: Slowly up your mileage and intensity.
- Right Gear: Wear suitable footwear and clothing.
- Cross-Train: Mix in low-impact activities like swimming or cycling.
- Rest Days: Include recovery time in your training to repair tissues.
DEALING WITH OVERUSE INJURIES
- Early Action: Address injuries immediately to prevent worsening.
- Basic Care: Rest, ice, and elevate the affected area.
- Professional Help: For severe cases, consult a physical therapist or specialist.
In short, overuse injuries are common in running but can be avoided with careful training, adequate rest, and appropriate gear. If you do get injured, treat it quickly and seek professional help if necessary. This way, you can enjoy a healthy, pain-free running experience.
OVERUSE INJURIES FAQs
Some examples of overuse injuries in running include:
- Knee Injuries: Patellar tendinopathy (jumper's knee) and patellofemoral pain syndrome (runner's knee) are common overuse injuries affecting the knee.
- Hip Injuries: Hip flexor tendinopathy and generalized hip pain can result from overuse in running.
- Lower Leg Injuries: Tibialis posterior tendinopathy and peroneal tendinopathy are common lower leg overuse injuries.
- Stress Fractures: Overuse can also lead to stress fractures in the lower extremity bones.
- Achilles Tendinopathy: This condition involves inflammation of the Achilles tendon, which can lead to pain and discomfort during running.
- IT Band Syndrome: This condition occurs when the iliotibial band, a band of tissue that runs along the outside of the hip, becomes inflamed, causing pain and discomfort.
- Shin Splints: These injuries occur when the shinbone is overstressed, leading to pain and discomfort, often due to repetitive stress on the shinbone.
These overuse injuries can be caused by factors such as running too far, too fast, or too soon after an injury, and they are common among runners, with up to 70% of runners developing injuries each year.