At this time of year we see runners head out to start their spring programs, clients often try to increase their distance too quickly and, as a result, begin to experience muscle or joint pain.
Why running injuries often occur in the spring.
Many runners choose not to go out when the weather is cold and wet, similarly, many people choose to take up running in the spring as a new year’s resolution to get fitter or lose weight.
If you have had several months off from running or are starting out, your joints and muscles are less used to the forces involved, so it’s important to build strength gradually and allow the body time to adapt. Even veteran runners benefit from easing back in, as running at a slower cadence places less force through the legs and reduces injury risk.
Common reasons running injuries appear in spring include:
- Extended break through the winter can leave your muscles weaker
- Starting running for the first time needs to be done slowly
- Building strength to deal with the forces of running is important.
Are running injuries usually caused by one bad run?
No, most running injuries build up over time and are generally down to running form, foot strike or biomechanical weaknesses. You may only notice a problem as your mileage increases and your body doesn’t have the strength to cope.
Common running pains we see as training increases.
We often see problems in the following areas:
- Achilles pain
- Knee Pain
- Heel pain
- Groin pain
- Hip Pain
This is because the knee, hip and ankle joints take the brunt of running forces. If the muscles aren’t strong enough to support the joint, pain begins.
What helps prevent running injuries?
- Gradual load progression
Let your body ease back into running.
- Strength Work
Use the gym to increase your muscle strength. Using a leg extension machine, for example, but only using one leg at a time allows you to check both legs are able to handle the same weight, if one leg can to lift more, increase the strength in the weaker leg.
- Increase distance slowly
Short distances require less endurance strength, as you increase mileage, the muscles have to perform for longer. As a result they need endurance strength. Slowly increasing your mileage, allows your heart and muscles to adapt. Build in rest periods to the runs, in the form of walks. If you follow a “couch to 5k” or “couch to 10k’ program, they will do this for you.
- Adequate recovery
It may feel counterproductive, but the adaptation of muscles occurs during the resting period. When we overload our muscles, we microscopically damage the tissues. It is the healing of these tissues that strengthens them. Build in at least two rest days between runs.
Is Stretching enough to prevent running injuries?
Sadly not, stretching is there to help the muscles recover, by taking them back to their pre-exercise length. This means that when you use them again, the full length of fibre is available to generate forces.
If that muscle is unable to cope with the load in the first place, stretching won’t stop it getting injured.
When should a running niggle get checked?
Firstly, ice any niggle, ideally for 10 minutes at a time and repeating every hour to help control any inflammation. If it is still sore, lowering the distance and speed of your run may be enough to put the muscles back into their comfort zone, alleviating the niggle.
Any pains that continue after you have tried to above, are still there when you are walking, or just don’t go away after running at all should definitely be checked.
If you have tried the above and after 2 weeks you still have pain, come on in and we will see why you are getting pain when you run. If anything increases your pain significantly or doesn’t settle, stop and seek advice.
Frequently asked questions about running injuries.
- Are running injuries always serious? No, most running injuries are down to the way you are loading your body or muscles not being strong enough for what you are asking of them.
- Should I stop running completely if something hurts? No, but take your speed and distance down and see if that resolves the pain, if it does, work at the pain free level and slowly increase speed and distance over time.If you have a very sharp pain, or roll your ankle, have swelling or heat, definitely stop, ice the area and wait for the swelling and pain to decrease.
- How many sessions does it usually take to settle a running injury? On average we would suggest it takes 3-4 sessions.The first session focuses on assessment, with follow-ups aimed at improving strength and running mechanics.
Most running injuries are manageable, especially when addressed early. See how we approach running injuries here.