Sixty percent of runners experience an injury severe enough to
sideline them from activity. Because the best way to avoid injury is to prevent
it, and running shoes are the only protective only protective equipment runners
have to safeguard themselves from injury, choosing the correct running shoe is
important.
However, choosing the correct shoe is only one variable to
consider when trying to prevent running injuries. Several other variables,
including flexibility, strengthening, and training schedules, also need to be
considered. Running injuries may be acute or chronic, and they all must be
managed within an appropriate time frame to assure optimal healing.
Types of injuries
Injuries may be acute or chronic.
Acute
Acute injuries are sudden, somewhat violent injuries. These include
broken bones, sprains, and lacerations.
Proper first aid for acute injuries
- Stop the bleeding.
- Apply ice to the injured area.
- Immobilize the injured extremity.
Seek assistance if:
- There is immediate swelling.
- There is persistent, severe pain.
- You are unable to use the injured part.
- You hear or feel a tear, crack, or pop.
Overuse (or chronic)
Overuse injuries are due to a low-grade, abnormal force being applied
repeatedly over a prolonged period of time. These are the most common injuries
in runners. The following variables contribute to overuse injuries:
- terrain
- the condition of running shoes
- individual foot anatomy (such as flat feet)
- decreased strength
- decreased flexibility
- improper running form
- training that lasts too long or is too intense. Overtraining is a
leading cause of overuse injuries.
Symptoms of overtraining include:
- Weight loss
- Persistent feeling of fatigue/soreness
- Sleep disturbances
- Morning pulse increased by 10 beats per minute
- Recurrent sore throat or cold symptoms
- Persistent aches and pains
- Headaches
- Increased incidence of injury
- Aversion to exercise
Proper first aid for overuse (chronic) injuries
- Reduce training, using pain as a guide.
- Apply ice to injured area 15-20 minutes, three to four times per day.
- Use compression to decrease swelling.
- Elevate injured area if possible.
- Take aspirin or ibuprofen as directed on package instructions.
- Determine cause of injury (e.g., tight muscle or weak hip muscles) and
fix it.
Seek assistance if:
- Pain continues despite decreased training.
- Pain persists beyond 10-14 days.
- Pain medications are needed in order to train.
- Pain resolves with rest, but recurs once you resume training.
Specific types of injuries
Plantar fasciitis
The primary symptom of plantar fasciitis is pain in the bottom of the foot,
from the heel into the arch. It is especially painful when you get up in the
morning and after you have been sitting a long time. The discomfort may be
present at the start of a run, subside during the run, and then recur later.
Causes of plantar fasciitis include: