If you are a runner, recreational or competitive, you are likely to deal with injuries at some point. Running is a very demanding sport on our muscles, tendons, ligaments, joints, and bones. Whether you are running just for fun, running to be healthier, or running to compete in races, dealing with aches, soreness and sometimes more painful conditions will be part of your journey.
At St. Pete Physical Therapy, our Doctors of Physical Therapy are running rehab experts. Some injuries will allow you to keep running, for some injuries, you may have to modify your training or stop running for a period of time. It will always be our goal to keep you running and minimize any time off from running. With our extensive knowledge about running injuries, strength and conditioning specific for runners and familiarity with the training needed to compete in races, you will work with the best running rehab experts in the industry to get you through these tough times of injury.
Common Running Injuries?
Perhaps the most common injury that people endure from running is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are overworked, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the microtears will determine how long the body will need to recover
Our Doctors of Physical Therapy who are running rehab experts will guide you through proper strength and conditioning exercises, stretches, movements, and body control, in order for you to be able to reach your goal. To reach your goal, you need to have a plan. This plan starts at St Pete Physical Therapy.
Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include:
Shin Splints
Also known as Medial Tibial Stress Syndrome, this injury is different from other running injuries. Nearly every runner has experienced soreness of the shins, inflammation and pain in the tendons and muscles of the lower leg. Medial Tibial Stress Syndrome is considered a bone stress injury and multiple factors of injury need to be considered. If you are experiencing shin pain that does not get better, please contact us immediately for a running evaluation.
Runner’s Knee
Officially named patellofemoral pain syndrome, this is pain at the front of the knee under or around the kneecap. Pain often occurs after an increase in running volume, training stimulus such as adding in more speedwork or hillwork, or increasing the amount of times per week you run. Runner’s knee does not usually go away on its own, but with the help of running experts you will be able to keep running and work towards pain free running again.
Achilles Tendonitis
Inflammation of the achilles tendon is very common in runners, especially in runners who are training for longer events such as half marathons, marathons and ultras. The achilles tendon attaches the gastrocnemius and the soleus, the 2 calf muscles, to the heel. Irritation is very common when the calf muscles are too weak to support the forces the calf muscles endure during running.
Plantar Fasciitis
Of all the various sports injuries, this is one that not only affects runners but can happen to almost anyone who walks a lot or stands on their feet for extensive periods of time. With this injury you can feel pain throughout the arch of the foot or the heel. Runners with low arches or feet that roll in excessively during running are most prone to plantar fasciitis. Weakness of the small muscles in the foot which are all active when your foot is in contact with the ground, is also commonly found in runners with plantar fasciitis.
Sprains/Strains
Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy will be necessary to regain strength, range of motion, balance and return to running.
It is important to note that it is in your best interest to have a Doctor of Physical Therapy make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated.
How can I prevent these injuries?
While it is always a wise decision to consult with a Doctor of Physical Therapy, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include:.
- Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. As a runner, especially when training for events longer than 1 hour, it is very important to hydrate and take in sports nutrition to give your body the necessary energy it needs to keep performing. If you are new to sports nutrition or you are a seasoned runner with questions about sports nutrition, the runner rehab experts at St Pete Physical Therapy can answer your questions.
- Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a run- walk program. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan and training plan for you to reach your physical goals.
- Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, the right running shoes can help you avoid injury and stay safe while doing the activities you enjoy. They can make a bigdifference when it comes to preventing injuries.
What should I do now?
If you are suffering from a running related injury, or you are interested in what you can do to help prevent running injuries, contact St. Pete Physical Therapy today. One of our running rehab physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
Achieve Your Goals With St. Pete Physical Therapy
St Pete Physical Therapy has been amazing helping me recover from a running injury that kept me 6 months without running to now training for a marathon staying injury free! I worked with Makayla but everyone is incredibly knowledgeable and friendly. I genuinely look forward to coming each session and have noticed so much progress since I started over the summer!
Your Next Steps…
Request An Appointment
Receive A Custom Treatment Plan
Work Hard and Progress In Your Recovery
Recover & Enjoy Life Pain-Free!