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What Can I Do To Avoid Running Injuries?

Tribune photo by VICTOR JUNCO

A good warm-up and appropriate stretching are critical to preventing injuries.

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By DAVID P. NEWMAN, PT, DPT, OCS

Tribune correspondent

Published: August 7, 2008

The Olympics are here again, and I'm all pumped up for the track and field events. It makes me want to don some running shoes and pursue the infamous "runner's high." And then, my hip starts to hurt and reminds me of that all-too-forgotten "runner's low." That's right, running injuries.

Running injuries can afflict just about every part of your body. The most common are the shin (shin splints), the knee (patellofemoral syndrome) and the hip (iliotibial band syndrome or hip bursitis).

Very few injuries are caused by some traumatic injury or fall. Sure, you can step off a curb incorrectly and twist your ankle. Or you may trip while trail running, which can lead to all sorts of injuries. But most running injuries are self-inflicted. They can be classified into three major categories: improper shoe wear, poor warm-up habits or training errors.

Picking the right shoe can be daunting. The shoe has to have the right amount of support and cushion based on your particular foot. While many models can help adjust for natural structural flaws in the foot, the wrong shoe can actually exacerbate existing problems. Seeking a professional's help at a local sporting goods store or specialty running store is always an excellent start. A good rule of thumb is to change your shoes every 300 miles or six months, whichever comes first.

A good warm-up and appropriate stretching are critical to preventing injuries. Jogging in place, jumping jacks or a brisk walk for five minutes provides the adequate heating of tissues prior to stretching. At a minimum, you need to stretch the calves, hamstrings and quadriceps before jogging. Of course, you can stretch other areas as well and stretch after you finish your run. Optimally, each stretch should be held for 30 seconds and performed for two to three repetitions.

So many times, I see patients who develop tendonitis or pain related to improper training. Excessive tissue stress may occur from running on hard surfaces. Using a treadmill or running on grass or dirt will take less of a toll.

Similarly, you need to gradually increase your distance and speed, especially when training for longer distance races such as 10Ks or marathons. Top-notch runners start training months before the big race and stick to a very specific regimen.

If your goal is to run (or at least finish) a marathon, you should be well-informed. The Internet and running magazines are helpful, but too often offer an excessive amount of information. Your best bet is to seek out a professional through a running club, an athletic trainer or a physical therapist. They can customize a program for you and make sure you don't get injured.

As you watch the winner of the marathon experience the "thrill of victory," just wait for the recap on "SportsCenter."

You'll see the ones that didn't make it - the runners being supported as they limp over to the medical tents. Training smart can help keep you from being that wounded warrior.

Dr. Newman is an assistant clinical professor and coordinator of the Physical Therapy Center at USF Health.

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