Following a running program created by experienced coaches is an effective way to help prevent running injuries. That being said, many runners do experience injuries during the span of their running career. Injuries while running are typically due to two main causes: 1) acute injuries from slips/falls or 2) overuse injuries. This is where the tissue tolerance is too low to meet the demand of the volume/intensity of your workouts (read more about that here). When looking at the variety of injuries experienced by runners, a trained eye can see some patterns emerging. We suggest working closely with your coaches and your healthcare team to address issues early and often.
Common injuries in the running world include:
Iliotibial Band Syndrome (ITB – Side of Knee Pain)
Patellofemoral Syndrome (Knee Pain)
Shin Splints (Lower Leg Pain)
Plantar Fasciitis (Heel Pain)
Sacroiliac Dysfunction (Lower Back Pain)
While injuries from slips and falls are hard to predict or prevent. On the other hand, overuse injuries are typically more predictable and therefore there are things you can do to help prevent them. First and foremost is following a structured program with appropriate rest interspersed with volume and intensity. Secondly, focusing on strength and conditioning (outside of your regular run schedule) in order to increase the capacity of your muscles to absorb force, and to increase their tolerance for the load you put on them while running. Lastly, focusing on mobility and stretching can help improve joint stability and range of motion which can also improve running mechanics.
Find yourself Injured?
If you find yourself injured, it’s important to seek treatment and training advice as soon as possible. Early intervention for treatment, can often dictate the speed of recovery and ultimately dictate the timeline for a safe return to running. However, do not overlook training schedule modifications, as they must be implemented early in order to maintain your fitness while allowing the tissues to properly heal. Changes to your training schedule could include changes to running volume, intensity, and/or frequency. These changes should align with your goals including if you have upcoming races or if you are in a rest period within your training plan. We are proud to say that schedule modifications like these are included with your running program at Connor’s Runners.
When looking to treat running related injuries, we suggest approaching the injury with a practitioner who is versed in your specific sport. Both Dr. Connor and Dr. Irwin not only coach Connor’s Runners but also train for their own running events. By having the clinical knowledge as well as the practical knowledge of running, they have had great success in treating running related injuries. You can access them both at Connor Chiropractic and Wellness Centre if you are seeking treatment. Don’t leave it!