Don't Get Hurt While Running

Spring is on the horizon (maybe, hopefully) and that usually means the park by my house is once again full of walkers and runners trying to forget winter. That also means injuries to those who try to do too much too soon. A recent article in The Columbian discussed the three most common running related (and I think walking too) injuries and how to prevent them. The top three injuries were: Plantar Fasciitis, Shin Splints and IT Band Syndrome.

Plantar Fasciitis involves pain and inflammation of a thick band of tissue called the plantar fascia, that runs across the bottom of the foot and connects the heel bone to the toes. The plantar fascia support the arch of the foot. Shin splints refers to pain along the shinbone and often occurs in athletes who have recently intensified or changed their training routines. IT band syndrome occurs when the ligament (illotibial band) that extends from the outside of the pelvic bone to the outside of the tibia becomes tight and rubs against the outer portion of the femur.

So, how do you prevent any of these horrible things from happening to you so you can stay fit? According to the article, easing into a routine is the way to go to prevent injuries. New runners and walkers may find it easier to focus on minutes and not miles. Start with a small amount of time and build up or if you want to increase your time and distance with running you can alternate between running and walking. Don't increase your mileage by more than 10 percent per week.
Warming up and cooling down is also important when walking and running. Warm up exercises should be dynamic such as skipping and lunges and light stretching. Cool downs can include walking and more stretching. Remember, rest days are very important.

Shoes are an important part of preventing injuries too. Your feet swell during running and fast paced walking so your feet need room to accommodate this swelling. You might need to buy a slightly larger size running shoe. Over the counter shoe inserts and custom foot orthotics can also help, especially if you are still experiencing pain even after following the above advice. See a foot care provider for a solution.

Parts of the above were taken from Marisa Harshman's article featured in The Columbian on March 2, 2015.