Written by Nancy Eagleton
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This article is available: Spanish
Running exercise is an excellent way to maintain physical and mental health, but it can also be the source of injury. Maria Kyriacou, MD, a primary care sports medicine physician at the Miami Institute of Orthopaedics and Sports Medicine, discussed common running injuries, risk factors for these injuries, and prevention and treatment strategies in a recent Live Healthy at Home virtual community health discussion.
Approximately 50% to 75% of running injuries are overuse injuries, which means they can occur through repetitive exercise over time. The most common running injuries tend to occur in the knees (42%); feet and ankles (17%); calves/calves (13%); hips/pelvis (11%); Dr. Kyriacou said, calves/Achilles tendon (6%) . Common injuries include:
Maria Kyriacou, MD, primary care sports medicine physician at the Miami Institute of Orthopaedics and Sports Medicine.
Patellofemoral Joint Pain Syndrome (PFPS), also called "running knee", originates between the kneecap (patella) and the thigh bone. Dr. Kyriacou said that PFPS may be caused by the abnormal trajectory of the patella, which can cause irritation of surrounding structures. Another risk factor is weak core muscles, gluteal muscles, and hip muscles, which can overload the quadriceps and cause discomfort to the kneecap. Walking, running stairs, or going uphill can exacerbate patellofemoral joint pain.
The pain caused by iliotibial band syndrome (ITBFS) occurs directly above or at multiple points on the outside of the knee joint. If the iliotibial band extends from the buttocks along the outside of the thigh and connects to the top of the tibia, it becomes tight due to strain or overuse, it rubs the bulbous end of the femur and becomes inflamed, causing pain. Dr. Kyriacou said that the risk factors for ITBFS include weak hip and inner thigh muscles (hip adductors) or tight hamstrings. ITBFS is more noticeable when running downhill or on uneven surfaces.
A torn meniscus is a C-shaped cartilage pad that provides cushioning and stability between the tibia and femur, which can cause knee pain, swelling, and stiffness. In addition, if a torn meniscus hinders joint movement, the knee may yield or lock. Risk factors for meniscus tears include advanced age, running on uneven surfaces, and sudden turns or stops. In order to prevent meniscus tears, Dr. Kyriacou advises runners to strengthen hip muscles and leg muscles, including quadriceps, hamstrings, abductors (outer thigh) and adductors (inner thigh).
If the plantar fascia (the thick band of fibrous tissue that runs along the sole of the foot between the toe and heel) becomes inflamed, it may cause tingling or dull heel pain. People with flat feet, high arches, overweight or standing regularly are at higher risk of plantar fasciitis. In order to relieve pain and prevent recurrence, Dr. Kyriacou recommends stretching the calf, Achilles tendon and sole of the foot, and strengthening the calf and foot muscles. The pain of plantar fasciitis may be more severe after going up the stairs or standing or resting for a long time.
Medial tibial stress syndrome, commonly referred to as a tibial splint, causes pain and tenderness in the medial or anterior part of the tibia (tibia). Dr. Kyriacou said that Shin splints often appear at the beginning of new training programs when the calf is not properly adjusted and is strained repeatedly. "The important thing is to gradually adopt a new training regimen and take a break when increasing intensity or duration," she explained.
Dr. Kyriacou divides the risk factors of running injuries into two categories: external and internal. External factors are related to the following factors:
"People who run one to three days a week and less than 20 miles a week are less likely to be injured," Dr. Kyriacou added.
Intrinsic risk factors come from within the individual, including:
Dr. Kyriacou recommends that runners take the following steps to help minimize injuries:
"Professional gait analysis focuses on stride length and the way and position of the feet to touch the ground and absorb impact, which can help runners decide which type of shoe is best," Dr. Kyriacou added.
In many cases, running injuries can be treated conservatively, including:
Running after an injury can exacerbate the pain and further aggravate the injury. If a person still feels pain after resting a painful knee for several weeks, or if the pain is severe, seek medical attention. "Primary care sports medicine physicians can make diagnoses and recommend treatment options," said Dr. Kyriacou.
Tags: injury prevention, Miami Institute of Orthopaedics and Sports Medicine, running
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