Top 5 Running Injuries

One of the perks of living in Chicago is that you never know what the weather will be like. We are currently experiencing unusually warm weather this March which means that runners are hitting the trails early this year. Taking proper precautions can eliminate or minimize running injuries to keep runners on the trails longer.

Shin Splints

Runners know they have shin splints when they experience shooting pain near the front or sides of the shin bones. Performing shin stretches and toe raises will stretch out the muscles and will prevent shin splints from occurring. Replacing running shoes often will also help to prevent shin splints. Shoes wear out over time and feet need proper support.

Stress Fractures

Stress fractures are caused by repetitive force on the lower extremities that occur over a period of a couple of days, weeks, or months. If a foot or ankle swells and increases in swelling over time with localized pain, the runner may have a stress fracture. If these symptoms appear, stop running and visit my office. Stress fractures take about 8-10 weeks to heal. Various treatment options are available such as bracing, casting, and rest.

Morton’s Neuroma

Runners may not know the official name, but they know the symptoms. Burning, stinging pain in the third and fourth toes, “pins and needles” and numbness in other toes, and pain on the ball of the foot are the symptoms of Morton’s Neuroma. This is caused by wearing shoes that are too tight. Prevent Morton’s Neuroma by wearing shoes that have a roomy toe box. Loosening the shoe laces will help to elevate the tightness in the shoe. Orthotics and wide shoes can prevent it from re-occurring.

Achilles Tendonitis

Achilles Tendonitis is the irritation or inflammation of the tendon in back of the lower calf that attaches to the back of the heel. Frequent stretching, shoe inserts, and arch supports help to prevent this injury. Short term treatment is ice, pain relievers, and rest. If short term measures are not effective, visit my office for further treatment.

Plantar Fasciitis

This injury occurs when too much stress is put on the bottom of the feet. Symptoms are inflammation and pain from the bottom of the foot from the heel bone to the toes. Preventive measures are stretching before and after running. Runners can also tape their feet, or use orthotics or inserts.

American Podiatric Medical Association. (2012). Top Five Running Injuries. Retrieved from http://www.apma.org/runninginjuries