As the temps rise, runners of all levels are hitting the pavement and trails again. Whether you’re training for a big race or just enjoying the sunshine, it’s the perfect time to get moving.

Before you lace up, check out these expert tips to help you stay injury-free and running strong all season long:

What are the most common running injuries?

While there are certainly exceptions such as a fall or (heaven forbid) being struck by a vehicle – the vast majority of running related injuries can be summed up into 2 categories: Bone Stress Injuries and Tendinopathies. 

Understanding These Common Running Injuries

A Bone Stress Injury (BSI), which can range from “stress reaction” to “stress fracture” is when the bone cannot hold up to the mechanical demands we are putting on it and begins to fail. On average, a Grade 1 BSI will sideline a runner for 41.7 days. If it is ignored and progresses to a Grade 4 BSI, a runner will on average be sidelined for 98.5 days!

A Tendinopathy encompasses any injury that prevents a tendon from working and being able to withstand load properly. This can be broken down into 3 main subcategories: Tendinitis (inflammation of a tendon), Tendinosis (breakdown of a tendon), and Tenosynovitis (inflammation of the sheath around a tendon). I also like to include plantar fascia pain in this category, because while it is not technically a tendon, the plantar fascia responds VERY similarly to tendon and will be treated very similarly.

What causes these injuries?

While BSI’s and Tendinopathies are treated very differently, their causes are very similar. The biggest trigger when it comes to running related injuries, is typically doing “too much, too fast”. By this I mean we made a dramatic change in one (or more) variables, quicker than our body could handle the change. The most common causes of this that I see are:

• Increasing volume of weekly mileage too quickly
• Too high a percentage of weekly mileage being “hard” efforts
• Increasing both volume and intensity at the same time
• Switching directly to a new shoe without weaning into it
• Making a drastic change in shoe “drop height”

Underlying factors that predispose you to injury:

• Faulty running mechanics
• Not supplementing your program with resistance training
• Under-fueling***
• Poor sleep
• High stress levels
• Systemic factors (autoimmune disorders, pregnancy, etc.)

What Does Treatment Look Like?

While the causes of these two types of injuries are very similar, they have a VERY different treatment approach. The biggest of these differences is that with a bone stress injury you will likely have to spend time non-weightbearing initially, with a very gradual build back to loading, and all at a pain level of 0/10. With a tendon-related disorder, however, you will likely have a quicker return to run, and should actually expect some mild to moderate discomfort in the strengthening and loading phases of rehab. You can see why it’s imperative to find out which you’re dealing with, right?

What steps can I take to prevent these?

• When building up mileage, increase your weekly mileage by no more than 10% each week, and plan for a “down week” of slightly less mileage every 3rd to 4th week
• Roughly 80% of runs should be easy mileage, only 1-2 runs per week should be a “hard” effort
• If switching into a shoe with a drastic change in drop height (especially switching to a “zero drop” shoe), start with just 10% of your weekly mileage in that new shoe and progress by 10% each week to give your body time to adapt to it
• Have a trained clinician assess your running form 
• Have a quality strength program (running is a high intensity sport, runners need to be strong!) 
• Make sure you are getting enough fuel with high quality food (this is a BIG one when it comes to BSI’s. If you are struggling with this I highly recommend consulting a nutritionist)
• Getting 8 hours of quality sleep per night
• Managing stress (as best you can)

If you think you may be dealing with one of these injuries, don’t hesitate to schedule an assessment at Physio Room. Better yet, be proactive and don’t let it get to that point, so you can enjoy your summer – whether it be 5k, Marathon, or Leadville.

Written by Dr. Drew Short – PT, DPT, CMFA| Physio Room

The post Can I Keep Running? The Truth You Need to Hear appeared first on Physio Room.

Take the marathon, for example. The marathon is 26.2 miles. There are approximately 30 million runners in the US. There are over 1,100 marathons held each year in the US.

90% of marathon runners sustain an injury during training. Each year, 80% of runners in general sustain an injury that forces them to stop running.

Some of these running injuries include runner’s knee, a stress fracture, a shin splint, Achilles tendinopathy, a muscle pull, Plantar fasciitis, an ankle sprain, and so much more.

These injuries can lead to countless doctor’s visits, extensive physical therapy treatment, and maybe even the inability to run and enjoy the sport for a while.

BUT, the good news is that while running injuries may be common, it is also preventable, and we want to help you run safely and effectively. 

One of the best ways you can avoid injuries and time away from running is to prepare your body ahead of time and maintain it along the way. 

This means that you cannot just run. As you will find out, regular mobility and strength training are vital components to making sure you are Ready to Run!

Dr. Andrew is a physical therapist, board certified orthopedic specialist, and runner who specializes in treating runners. After several injuries and surgeries, Andrew has focused on how to train his body so that he can enjoy running for a lifetime.

Apply these 12 tips to your running routine so you can train smarter, run stronger, and reduce your risk of injury. 

1. Listen to your body
2. Foot mobility & strength
3. Brace your spine– turn on your glutes
4. Ankle mobility– do you have it?
5. Mobility & strength– squat test
6. Spine mobility– can you twist?
7. Head position
8. Progress slowly
9. Train at your pace
10. Warm up & cool down
11. Build resistance– strength training
12. Lock in mentality

If you follow this checklist and build these 12 items into your routine, we’re sure that you’ll be on your way to becoming a stronger and faster runner.

Learn more about each item on the checklist, watch video tutorials, and find out exactly how you can implement these steps into your running routine. Download our full Ebook below for more information.

The post Ready to Run? Use our Official Runner’s Checklist appeared first on Physio Room.

As humans, we were built to withstand running for long periods of time at various speeds. However, this highly repetitive activity inherently involves a significant level of impact, leading to a plethora of injuries. Have you met a runner that hasn’t dealt with some sort of injury? Odds are you haven’t. The majority of injuries that runners sustain involve areas ranging from the lumbar spine (lower back) to the foot.

The seven most common injuries runners experience include the following:

1. Runner’s Knee (AKA patellofemoral pain syndrome, or PFPS)
2. Achilles Tendonitis/Tendinopathy
3. Hamstring Issues
4. Plantar Fasciitis
5. Shin Splints
6. Iliotibial (IT) Band Syndrome 
7. Stress Fractures

For good measure, I would like to add to this list an eighth item, lower back pain (LBP). I have worked with countless runners who experience lower back pain, often in conjunction with one of the other pain points listed above. That brings us to a critical focus point: injuries are never treated in isolation. What do I mean by this?

When someone comes to the clinic with knee pain, we know that only treating the knee will not solve the problem. When treating any patient, our first goal is to first help them manage the symptoms so they can remain as active, and healthy, as possible in their discipline. Once the symptoms are under control, we aim to identify the root cause of the issue. Lastly, the goal is to educate the client on how to best manage the issue independently to prevent it from recurring. 

Read “Rethinking Running Injuries – 4 Causes You Should Be Aware Of”

Treating the seven common injuries listed above generally comes down to managing the runner’s training load. Take care of the easy “wins” first so you can then focus on areas that may need more attention such as adequate mobility, strength work, gait analysis, and more.

Are you battling a running injury? I encourage you to give us a call at 720.316.9974 for a Free Discovery Session to see how we can help you resolve your injury once and for all.

Watch the “Ready to Run Checklist” Video Series to enhance your mobility and prevent injury.

The post What Are The 7 Most Common Running-Related Injuries? appeared first on Physio Room.