What is an overuse injury? - An overuse injury is a result of chronic or repetitive stress to a body part.
What are common overuse injuries in distance runners?
- Hip bursitis - inflammation of the fluid sac that rests between bone and tendon
- Stress fracture – breaks in a bone which occur from low, repetitive force applied over a long period of time
- Shin splints - pain in the front of the tibia caused by problems of the muscles, bones or tendons
- Chondromalacia (runner’s knee) – kneecap pain due to an irritation of the undersurface of the kneecap
- Achilles tendonitis – inflammation of the Achilles tendon
- Plantar fasciitis – inflammation of the tough, fibrous band in the sole of the foot
What are common causes of overuse injuries? How can I avoid them?
PROBLEM 1:
Too much, too soon, too fast – Running (especially over long distances) requires gradual build up. If you increase your mileage and/or your speed without allowing your muscles to recover and adapt, you are putting yourself at an increased risk for injury.
SOLUTION:
Follow the 10 percent rule: Do not increase running mileage by more than 10 percent each week.
PROBLEM 2:
Muscle imbalances – Many times, even experienced and well-trained runners will have muscle imbalances. Muscle imbalances can occur between the same muscle groups but on opposite legs (right hamstring vs. left hamstring) or between opposing muscle groups (quadriceps vs. hamstring). Muscle imbalances cause one muscle group to proportionally work much harder than another putting you at increase risk of an overuse injury.
SOLUTION:
Conduct strength training 2-3 times per week and stretch every day before and after your run. Strength training will help identify and correct muscle imbalances. Stretching may identify and correct imbalances and inflexibility.
PROBLEM 3:
Unfavorable running surfaces – Running on slanted, uneven or hard terrain
SOLUTION:
Train only on even, softer surfaces. Try running on gravel or dirt paths vs. pavement or blacktop.
PROBLEM 4:
Inadequate shoes – Running in shoes with over 400-500 miles or running in shoes that are not running specific can both increase your chances for developing an overuse injury.
SOLUTION:
Keep a log for the mileage you put on your running shoes. Even if they look new, they may be worn down where it counts… in the support of the shoe. Replace your shoes when they have 400-500 miles on them. If you do not have running specific shoes, it’s imperative that you purchase running shoes. Visit a running specialty store, such as The Front Runner, where trained associates can custom fit a shoe for your foot. Remember, only run in your running shoes, nothing else!
PROBLEM 5:
Not allowing adequate rest between long or hard runs – Following a long or hard run, your body needs time to recover and repair itself. It’s during this recovery phase that muscle adaptation actually occurs.
SOLUTION:
If you don’t allow your body time to recuperate, you are increasing your chances of injury. Therefore, you can alternate hard or long runs with easy or short runs. A day off is always an option to consider too!
PROBLEM 6:
Running through the pain.
SOLUTION:
Pain is a symptom that should not be ignored. If you are experiencing pain during or following your run, take a day off. Put ice on the painful area for about 15 minutes. If the pain begins impacting your activities of daily living and/or if the pain does not subside, consult your physician.
As a leading provider of health and productivity management solutions, Nationwide Better Health is proud to be the second year as title sponsor of the Columbus Marathon. We've partnered with the Columbus Marathon to achieve better health for all people and convey the message about the benefits of leading a healthy lifestyle. Read on to learn some tips for training and running in the Nationwide Better Health Columbus Marathon this fall!