Running: Fitness Friend or Foe?

Running is one of the easiest and most popular ways to stay fit. It is also one of the easiest ways to develop an injury. Running injuries are common and often affect the hips, knees, ankles, and feet of runners. The impact and stress of running is sometimes hard on the muscles and joints; especially if you ignore the early warning signs of an injury.rnIt’s important to be educated about what type of injuries you can incur while running so that you can recognize the early warning signs and seek treatment as soon as possible, in order to prevent a long-term problem.rnCommon Running Injuries:rnAnkle SprainsrnConsidered the most common of all ankle injuries, an ankle sprain occurs when there is a stretching and tearing of ligaments surrounding the ankle joint.rnAchilles TendonitisrnAchilles tendonitis is a chronic injury in runners that occurs primarily from overuse. It is recognized as pain in the back of the ankle. It is important to treat this as soon as the pain is recognized as ignoring it may increase your risk of rupture in the Achilles tendon.rnBlistersrnA common runners annoyance is the development of blisters. These fluid-filled sacks on the surface of the skin are often easy to remedy as long as the blister remains clean and dry.rnDelayed-Onset Muscle SorenessrnAlso known as "DOMS," this muscle pain, stiffness or soreness occurs 24-48 hours after a particularly intense exercise session or a new running program.rnGroin PullrnA groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits.rnHeel SpurrnA heel spur is a growth of bone the bottom of the heel where muscles and other soft tissue attach.rnHamstring pull, tear or strainrnHamstring injuries are common among runners and can range from minor strains to a total rupture of the muscle at the back of the thigh.rnIT Band SyndromernIT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.rnMuscle CrampsrnA cramp is a sudden, intense pain caused by a muscle involuntary and forcibly contracting muscle that does not relax.rnOvertrainingrnOvertraining frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover.rnPatellofemoral Pain SyndromernThis term usually refers to pain under and around the knee cap It is also called "Runner's Knee."rnPiriformis InjuryrnIf the piriformis muscle becomes tight or cramps it can put pressure on the sciatic nerve and cause gluteal (or buttock) pain or sciatica.rnPlantar FasciitisrnPlantar fasciitis is the most common cause of pain on the bottom of the heel and usually defined by pain during the first steps of the morning.rnPulled or Strained Calf MusclernA calf strain occurs when part of the muscles of the lower leg (gastrocnemius or soleus) are pulled from the Achilles tendon. It is similar to an Achilles tendon rupture, but occurs higher up in the back of the leg.rnMost of these injuries can be prevented by coupling proper stretching technique with warm up/cool down time. It is also crucial that you listen to your body. If it is telling you it is hurt or strained, take it easy. If the injury persists, seek treatment before you create a painful and costly injury that will keep you out of your running shoes for months.rnFind more information on staying fit and healthy, visit the website of our physical therapy in Chicago . Look around and make sure to go to the blog to read more.