Preventing Running Injuries During Marathon Training
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Marathon training, just like any other physical activity, comes with its own set of risks. Here, we’ll teach you about some of the most common running injuries and how to prevent them. If you do happen to get injured while training, our sports medicine experts are here to get you back on the road as quickly as possible! We’ve compiled a few of our running injury and prevention blog posts from the past to give you a one stop shop for running injury and prevention information.
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string(8673) "Like most sports, running can take a toll on your body. Logging mile-after-mile everyday for months can result in injury for some runners. Even experienced runners are at risk for developing injuries.
One of our running experts, Jonathan Greenawalt, PT, DPT, of UPMC Sports Medicine provides an overview of three common running injuries.
Common Running Injury Education
Running injuries can result from trauma and overuse, as well as insufficient training, warm ups, and shoes. Because of the mechanics of running, injuries tend to impact the back, hips, knees, ankles, and feet.
Three of the most common running injuries are:
1. Iliotibial Band (ITB) Syndrome
Iliotibial band (ITB) syndrome causes sharp or burning pain in the knee, especially while running. This pain may intensify with repetitive movements and distance. Bending the knee may cause swelling and additional discomfort. These symptoms typically appear gradually, but if they persist longer than four weeks this condition can significantly limit and interfere with your training.
ITB Syndrome may be treated many ways, including:
Anti-inflammatory medications such as ibuprofen
R.I.C.E. (Protective equipment like braces, combined with rest, ice, compression, elevation)
Physical therapy, including deep tissue massages, foam roller use, and stretching
Runner's knee or pain around the kneecap while running is the most common overuse injury for runners. This condition can cause pain while squatting, kneeling, and taking the stairs. If runner's knee is not treated, it can lead to early-onset arthritis of the kneecap.
Physical therapy is a popular option for the treatment of runner's knee, focusing on:
Strengthening your lower-half and core
Static and dynamic stretching including the use of a foam roller to help your body recover
3. Plantar Fasciitis
Plantar Fasciitis is a common overuse injury for runners, especially those running frequently as part of a training plan. Plantar Fasciitis occurs when the tissue on the bottom of the foot tears or inflames due to repetitive stress.
The first step out of bed in the morning is typically the most painful for those with this ligament injury. Other symptoms may include a dull, persistent pain that can progress to a sharp or stabbing sensation, and cause tenderness in the heel.
Common treatments focus on:
Rest
Icing the injured area
Elevating the injured area
Compression of the injury like using ace bandages
Anti-inflammatory medications
Heel pads
Orthotics in running shoes
How to Prevent Running Injuries
To help prevent running injuries, focus on strengthening and flexibility exercises. We recommend the following exercises:
Core Exercises
Dead Bug
Lie on your back and raise your legs to a 90 degree angle. Alternate extending your opposite arms and legs.
Planks
Forward: Lie on your stomach and rise up balancing your weight equally on your forearms and bent toes.
Side: Lie on your side and lift your body balancing on the side of your feet and forearm.
Quadriceps and Hamstring Exercises
Single leg squats
Step forward with one leg and squat bending at the knee. Alternate legs.
Single leg Romanian dead lifts (RDL)
Look straight ahead keeping your abdomen tight. With or without a weight, lower your torso as low as you can while lifting one leg straight back in the air. Bend your standing knee. Alternate sides.
Glute exercises
Bridging
Lie on your back with your knees bent at a 90 degree angle. Lift your pelvis in the air and hold the pose.
Monster walks
Use a band around your ankles and walk side to side, forward, and backward.
Ankle and Feet Exercises
4-way ankle rotation
Rotate your ankles in a circle reaching an inversion (roll inward), eversion (roll outward), plantarflexion (roll down), and dorsiflexion (roll up).
Standing and seated calf raises
Rise onto the balls of your feet in both standing and seated positions.
Foam Roller Exercises
IT Band
Hamstring/Quadriceps
Piriformis
Calf
Low/Mid Back
Upper Back
If you are experiencing muscle pain during your training, consult your doctor for evaluation and treatment. To learn more about common running injuries and marathon preparation, call 1-855-93-SPORTS(77678) or visit UPMCSportsMedicine.com.
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Do you know the 3 most common injuries? Ilotibial Band Syndrome (ITBS), Runner’s Knee, and Plantar Fasciitis are very common among runners, especially newer ones who may do too much, too soon. Learn about what causes these running injuries and what you can do to strengthen your body in order to prevent them.Read More
You've laced up your shoes, ready for today's run. You start with a light jog, and as you pick up the pace and your body warms up, your legs start itching. Crazy, intense itching. Sometimes the itching is so extreme you have to stop and scratch, disrupting the flow of your run. This may cause you to ask yourself, "Why do my legs itch when I run?"
Often called runner's itch, this sensation affects many people, not just runners. In addition to running, severe itching can also happen when doing intense cardio exercise and can spread beyond just itchy legs.
Why Do My Legs Itch When I Run?
The causes of itchy legs vary from something as simple as a skin reaction to your workout gear or an allergic response within the body. Regardless of the cause, finding relief for intensely itching legs will take a little trial and error. Aaron Mares, MD, a primary care sports medicine physician, explains some common causes and ways to prevent the itch.
Sometimes the itching can be as simple as an allergic reaction to detergent or clothing material. You may not feel it normally, but sweating can make the reaction worse and cause severe itching. The same holds true for dry skin. Try rubbing on lotion before a workout or changing up what you wear to see if that helps. Look for workout gear made with moisture-wicking fabrics to minimize the amount of sweat that clings to your skin during your run.
Out of Practice
Being out of habit or staying sedentary too long also causes runner's itch. If you've had a long layover between workouts sometimes the capillaries and arteries expand, causing a sensation that your brain reads as itchiness. If you can work through the discomfort, the itching should get better as you build up stamina. Some people who suffer intense itching have used numbing spray.
You can recognize urticaria by whether the itching is accompanied by hives. This is an allergic response that can be caused by sweating, being too hot or too cold, or exercising.
Although uncomfortable, intense itching is not a reason to hang up your running shoes thinking you're allergic to exercise. Make sure you're dressed appropriately for the weather, and if your itching is extreme, try taking a non-drowsy antihistamine before exercise.
Histamine Response
Some research suggests that histamine is released during exercise to protect against fatigue, rather than as an allergic response. Histamine works to expand blood vessels in your body but, unfortunately, sends the itchy message to your brain. As with urticaria, taking an antihistamine before running may help, and it's possible that as you continue your regimen the itching will lessen.
Still unsure about why you're itching while running? For more information on common running injuries, visit UPMC Sports Medicine website or call 1-855-93-SPORT (77678) to make an appointment."
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string(131) "Ever get really itchy legs while you're running? Read on to find out how this happens and what you can do to prevent or relieve it!"
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Ever get really itchy legs while you’re running? Read on to find out how this happens and what you can do to prevent or relieve it!Read More
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string(3362) "As winter slowly begins to thaw, many people take advantage of warmer temperatures and begin or return to an outdoor exercise routine. However, this enthusiasm for working out can have an unfortunate consequence: runner's knee. Technically known as patellofemoral pain, this problem doesn't just affect joggers.
In fact, it can develop in anyone who places stress on their knee cartilage, including people who play high-impact sports such as:
Football
Basketball
Soccer
Tennis
Runner's knee can cause dull, aching pain under or behind the kneecap, swelling, and a popping or grinding sensation in the knee. These symptoms are most likely to occur when you're bending your knee while walking, squatting, kneeling, or running.
If your doctor has diagnosed you with runner's knee, he or she may recommend that you rest your knee and avoid activities that exacerbate pain. You can also try to ease pain and swelling by applying an ice pack and taking over-the-counter anti-inflammatory drugs such as ibuprofen. In some cases, you may need to wear a brace or other supportive device to help stabilize your knee and keep it from buckling. Depending on the severity of the problem, runner's knee may require surgery to correctly realign the kneecap.
Runner's knee can be painful—and may be an unwelcome disruption to your exercise routine. The good news: there are things you can do to help reduce your risk of developing this problem and to prevent it from getting worse. Try these tips for protecting your knees, whether you're a serious athlete or simply a weekend warrior.
Ease into exercise. Be sure to warm up sufficiently before exercising and stretch your muscles after a workout.
Mix things up. You can guard against overuse by varying your exercise routine. Rather than running every day, add some strength training into the routine. It is important to strengthen the core, hips, knees, and ankles as well as varying the forms of cardio you do, such as swimming and spinning.
Get the right gear. Purchase high-quality sneakers with good support and replace them once they become too worn. Some people have foot problems that predispose them to runner's knee. If this is true for you, your doctor may recommend orthotic shoe inserts.
Consider your surroundings. You are more likely to develop runner's knee if you run or play sports on uneven or hard surfaces, such as hills, trails, concrete, or clay tennis courts. Try alternating surfaces as you train.
Don't delay treatment. If you suspect that you have developed runner's knee or otherwise injured yourself, seek medical help immediately and rest your injury before resuming any exercise routine.
For more information on common running injuries, visit the UPMC Sports Medicine website. To schedule an appointment or for more information, call 1-855-93-SPORT (77678)."
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string(285) "Runner's Knee is generally characterized as a dull, achy pain behind the kneecap. Your doctor will likely recommend rest and stopping any activities that exacerbate the pain. To help keep you from getting sidelined during your marathon training, here are five steps to help prevent it."
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Runner’s Knee is generally characterized as a dull, achy pain behind the kneecap. Your doctor will likely recommend rest and stopping any activities that exacerbate the pain. To help keep you from getting sidelined during your marathon training, here are five steps to help prevent it.Read More
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string(2976) "Sliding into second base, going in for a breakaway layup, running on an uneven trail, overstretching, falling, or even dancing at a wedding can cause a sprain or strain. Sprains and strains are common injuries that can be caused by a variety of physical activities or movements. Although they can be sustained during the same activities, sprains and strains are different injuries that affect different anatomy.
What Is a Sprain?
A sprain is caused by stretching or tearing a ligament, or the connective tissue between bones. Ligaments help support your 360 joints, enabling you to move your elbows, knees, hips, and other parts of the body.
Sprains can be mild, moderate, or severe, but symptoms of all three types of sprains commonly include:
Bruising
Inflammation
Pain
Swelling
Sprains can be caused by direct or indirect trauma to a joint, such as a fall or a hit. You will typically feel a pop or tear in the joint when a sprain occurs. A severe sprain can immediately cause extreme pain because the ligament tears completely, making the joint nonfunctional. Moderate sprains are partial ligament tears that create unstable joints. A mild sprain stretches the ligament, which does not loosen the joint.
What Is a Strain?
Strains are injuries of your muscles or your tendons, which connect muscles to bone. Typically caused by overuse of muscles and tendons, symptoms of strains can include:
Cramping
Inflammation
Muscle spasm
Muscle weakness
Pain
Swelling
Severe strains can cause your muscle and/or tendon to be partially or completely torn, leading to debilitation. Moderate strains can partially affect muscle function since the muscle or tendon is likely only slightly torn. If you have a mild strain, your muscle or tendon is slightly stretched, not torn.
How Can I Recover From a Sprain or Strain?
Recovery times for sprains and strains can vary from person to person. The R.I.C.E. method typically helps with symptoms such as pain and inflammation. R.I.C.E. stands for rest, ice, compression, and elevation.
If symptoms persist or worsen, see your doctor immediately. Severe sprains and strains may require surgery or physical therapy.
For more information on sprains and strains, check out this UPMC On Topic video with foot and ankle specialist MaCalus Hogan, MD.
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Sprains and strains are common among athletes in many different sports. Do you know the difference between them? Read more to learn about these injuries and how to recover.Read More
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If you are experiencing muscle pain during your training, consult your doctor for evaluation and treatment. To learn more about common running injuries and marathon preparation, call 1-855-93-SPORTS(77678) or visit UPMCSportsMedicine.com.
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