Running is an excellent way to stay in shape. When performed incorrectly, however, it can result in injuries or chronic pain. To stay safe, you need to understand common issues, as well as how to avoid them. You’ll then find you can perform better for longer and won’t experience foot, hip, lower back pain, and other issues, either. 

Understanding Running-Related Injuries

Common Injuries

The joints involved in running are extremely complex. The tendons, muscles, and ligaments are all susceptible to injury. Achilles Tendonitis is a common example. The Achilles tendon at the back of your ankle can tighten, become inflamed, and even tear. Similar knee injuries can develop from poor technique and over-training.

Lower back pain is an issue many runners forget about. The stress absorbed by your feet travels up the legs to the core. Too much running may strain muscles and cause chronic lower back pain.

Plantar Fasciitis is the most common and debilitating injury. When the plantar fascia ligament running from the heel to the front of the foot becomes inflamed from stress, it can make every step painful. This issue is especially common in long-distance runners who push their bodies too far.

Prevention

Stretching is a must. When you dive straight into light or intense running from rest, your body can’t shoulder the stress. You need to first warm your muscles and joints up. Stretch for at least 10 minutes.

Don’t just focus on your legs. Rotate your hips, stretch your lower back and core, and perform one minute of light cardio, like jumping jacks or jogging, in place. Next, make sure you have the right shoes. They should support your arches well, fit comfortably in the toes, and provide cushioning below your heels. Invest in a quality pair of flexible running shoes.

Whenever possible, run on a soft, even surface. Concrete, patchy soil, and inclines and declines will also stress your ankle and hip joints. This can result in injuries ranging from ankle sprains to lower back pain. If you’ve suffered running injuries in the past, consult with a chiropractor or other specialist to manage discomfort and take further preventive steps.

If you’re dealing with lower back pain and other injuries, turn to the team at Cornhusker Chiropractic, PC. This Lincoln, NE, practice is led by Dr. Bill Wright who is backed by over 30 years of experience. Dr. Wright and his team address many injuries, including neck and back pain, bulged discs, and sciatica. Call (402) 466-1288 to schedule a consultation and visit their website to learn more about the practice. Connect on Facebook for more health care tips.