Do you notice knee pain when you run? Are you tired of dealing with plantar fasciitis? At TFI Physical Therapy & Sports Performance in Chicago and Vernon Hills, IL, our physical therapists understand that “runner’s gotta run!” We can help you manage your pain and resolve any underlying issue to make sure you can get out and run!
Running is one of the most popular ways people exercise, but unfortunately, research has shown that over 50% of runners experience injuries every year. And for long-distance runners, the percentages can be as high as 80%.
We have experienced physical therapists who know the demands of running and how to resolve issues and prevent future injuries. Call TFI Physical Therapy & Sports Performance in Chicago or Vernon Hills, IL today to schedule an appointment with one of our specialists!
The most common runner’s injuries
There are many possible reasons for runners to experience pain and injury, but acute running injuries are rare. Acute injuries include things like muscle injuries, sprains (i.e., ankle sprains) or skin lesions (i.e., blisters and abrasions).
The vast majority of running-related issues are overuse injuries. The most common injuries occur to the joints’ soft tissues and primarily in the lower extremities. The knee is the most susceptible region, but the foot and upper thigh/hip regions are not far behind.
Knee pain is the most common area for runners to develop pain and/or injuries, accounting for 50% of all runner-related injuries. The foot and upper thigh/hip account for another 40%, and the rest include the lower back, ankle, and hip/pelvis region.
The most common runner-related injuries include:
Runner’s knee
(aka patellofemoral syndrome) is the term used to describe pain in the front of your knee/kneecap. This condition is often associated with weakness in your hips or the muscles around your knee. It can put you at a higher risk of developing a runner’s knee.
IT band syndrome
Your iliotibial band (aka IT band) is a long piece of connective tissue that starts at your outer hip and runs down to your knee. The IT band helps stabilize your knee when you run. IT band syndrome is caused by repetitive friction and is due to weak gluteal muscles or hip/pelvic muscles.
Hamstring injuries
Weakness and fatigue make you more prone to injury. Your hamstring muscles help decelerate your lower leg during the swing phase of the run cycle.
Shin splints
(aka tibial stress syndrome) are used to describe pain along the inner aspect of your lower legs. Shin splints can happen when you increase your running volume too quickly, especially when running on hard surfaces. It is also more common in people in poor physical condition (i.e., overweight) and lack running experience.
Plantar fasciitis
Plantar fasciitis is one of the most common foot injuries. It involves irritation or degeneration of fascia (i.e., the thick layer of tissue on the bottom of your foot). Increasing your running volume too fast puts your fascia under increased stress and may lead to irritation. Muscle tightness/restriction in the ankle joint or weaknesses in your calves can also put you at risk of developing plantar fasciitis.
Ankle sprains
Ankle sprains are injuries caused by overstretching the ligaments that support the ankle joint. Sprains result from landing on the outer aspect of your foot and rolling your ankle.
Achilles tendinitis
Achilles tendinitis refers to inflammation of the tendon that connects the calf muscle to your heel. It may happen when you increase your mileage and/or the intensity of your running.
Too often, runners ignore their injuries and never resolve them further. Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible.
How physical therapy can help
Our physical therapists at TFI Physical Therapy & Sports Performance in Chicago and Vernon Hills, IL help runners in various ways, including injury assessment, rehabilitation, injury prevention programs, and return to run protocols.
We typically start with an injury evaluation, a biomechanical assessment, and gait analysis to identify all the factors contributing to the injury. Our therapists will take a thorough history to understand more about the training schedule, the history of previous injuries, and the runner’s overall health status. This information is used to create an individualized program to alleviate pain and restore joint and tissue mobility.
As you improve, we will progress your strength and dynamic stability exercises designed to restore function and prevent injuries. We will also include gait modifications and coordination exercises to stimulate the nervous system and help ensure your mechanics are in the ideal position to avoid an injury.
Your physical therapist will then incorporate a “return to run” progression to assist you in a safe return to training and, for some, competition. Physical therapy will provide the foundation for a successful return to running while reducing future injuries!
Return to run protocol:
Different “return to run” guidelines help runners safely return to running without provoking their injuries or creating new injuries. These programs focus on progressing with specific instructions. For example:
- Phase 1: Walk 3 minutes – run one minute. After 2-3 sessions with no increased pain, progress to phase 2.
- Phase 2: Walk 2 minutes – run 2 minutes. After 2-3 sessions with no increased pain, progress to phase 3.
- Phase 3: Walk 1 minute – run 3 minutes. After 2-3 sessions with no increased pain, progress to phase 4.
- Phase 4: Run 5 minutes – walk 1. After 2-3 sessions with no increased pain, progress to phase 3.
- Phase 5: Run the entire time.
If you experience increased pain at any time, simply return to the previous phase and stay there for 2-3 sessions before progressing to the next step.
Be careful “taking it easy,” as jogging too slowly can increase the forces through the body, especially the lower leg. Although it may seem counterintuitive, increasing your cadence is one of the most effective ways to reduce impact and prevent further pain/injury.
Contact TFI Physical Therapy & Sports Performance to get started!
If you are a runner and want strategies to prevent injuries or recover from an existing injury, schedule an appointment with TFI Physical Therapy & Sports Performance today.
Our team will assess the injury and provide effective solutions for your recovery and return to running!
Sources:
- https://journals.sagepub.com/doi/abs/10.1177/0363546518773755
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329326/
- https://www.healthline.com/health/running-injuries#injury-stats
- https://journals.sagepub.com/doi/full/10.1177/0363546518793657
- https://journals.sagepub.com/doi/abs/10.1177/0363546520950731
- https://www.aafp.org/afp/2018/0415/p510.html
- https://www.sciencedirect.com/science/article/pii/S1466853X20306209
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