Runners often enjoy the benefits of a healthy cardiovascular system, strong muscles, weight control and even the occasional "runner's high." Though running provides a myriad of pros, overtraining, poor form and the wrong footwear can leave you in pain. Runners commonly sustain strained muscles, knee injuries and shin splints. Proper care can get you back on the road or the trail. Consult a physician about your injuries and take time to heal before running again.
Muscle Strains
Muscle strains are common injuries, according to the American Academy of Orthopaedic Surgeons, especially for fitness enthusiasts and athletes. As the muscles primarily used while running, your thigh and calf muscles are particularly vulnerable to strain. Strains occur when a muscle stretches beyond its limit, causing muscle fibers to tear. Most strains happen near where the muscle turns into a tendon -- which attaches to bone. Trauma to the muscle can also lead to a strain. Pain, stiffness and loss of strength are typical symptoms of a muscle strain. As fibers heal, they are vulnerable to re-injury; rest, ice, compression and elevation are typically recommended to treat this type of injury.
Knee Injuries
The joint that anchors tendons from both the thighs and the calves, your knee is vulnerable to running-related injury. Damage to the iliotibial band -- or ITB, a fibrous tissue that runs from hip to knee -- is a common running injury. Often caused by friction when the band rubs over the bones in the knee, pain is felt at the outside of the knee. Running or running downhill aggravates symptoms. Anterior, or front, knee pain is also a common runners plight. Called patellofemoral pain syndrome, this condition can stem from the kneecap tracking incorrectly, damaging surrounding tissues. Rest and rehabilitation can help correct these conditions.
Shin Splints
A generic term that encompasses any pain felt along the shin bone, shin splints are an overuse injury that develop over time from running's repeated impact. Shin splints can occur due to overpronation or oversupination of the foot, according to Dr. Mark Jenkins of Rice University.. As your foot hits the ground, your arch flattens slightly. During overpronation, the arch flattens excessively, sending more shock into your leg and knee. Oversupination occurs when the foot doesn't flatten enough. This rigidity also increases stress on bones and tissues in the leg. Training too hard or too long can also cause shin splints; overuse puts too much strain on the shin bone and surrounding muscles, leading to pain, or worse, stress fractures. Adequate rest, proper footwear or orthotic inserts can reduce your risk of experiencing shin splints.
Prevention
Running is an activity that repeats its patterns continuously. A biomechanical abnormality -- like overpronation -- anywhere along the chain of motion, from the feet upward, can cause injury. Your body may naturally tend toward poor form, or you may not have learned correct technique. Consult a running coach to evaluate your form and provide effective training strategies. Talk to a podiatrist or doctor about your feet and gait, buying shoes or inserts that correct structural abnormalities. Avoid overtraining or pushing your body beyond its limits. Pain is a signal of breakdown; heed its warning and reduce your intensity or stop running. Mix up your exercise routine, adding in other activities to rest your muscles.
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