Colorado Runners Guide to Injury Prevention and Recovery 

By: Marissa Petronzio, SPT

Running is one of the most popular sports in the world. As of 2023, approximately 15% of Americans, or 50 million individuals, participated in running or jogging. Running appears to be more popular than ever due to increased visibility on social media and the rise of running groups across the country. As someone who has been recreationally running for the last 10 years, it's great to see more people finding interest in the sport! However, an increased number of runners leads to a higher incidence of running injuries. Studies show that up to 50% of runners can get injured every year. Overuse and improper form are the top contributors to these injuries. So, let's talk about some of the most common running injuries and how physical therapy can help you get back to lacing up your sneakers!

We will start by discussing the dreaded shin splints, a very common running injury. But what exactly are shin splints? Shin splints, also known as Medial Tibial Stress Syndrome (MTSS), cause inner leg pain typically due to repetitive movement, overuse, sudden increases in activity, and improper shoe wear. Shin splints can be painful to walk on or, in more severe cases, painful to the touch when you run your fingers down the inside of your lower leg. The good news is that shin splints are treatable through activity modification and physical therapy! Your physical therapist can recommend proper footwear and assess your walking/running mechanics to determine the cause of your shin splints. They will also work with you to identify weak muscles contributing to the issue and may suggest rest and activity modifications to reduce the initial inflammation.

Another common running injury is Achilles tendinopathy. Similar to shin splints, Achilles tendinopathy can be caused by repetitive movements or sudden increases in activity. The Achilles tendon connects your calf muscles to your heel, so pain is typically felt in that region. This discomfort can present as pain, a burning sensation, or stiffness in the Achilles tendon. Working with a physical therapist can help strengthen the surrounding muscles to reduce the load on the Achilles. Rest from running may also be recommended to decrease inflammation. Since tight calves can increase the risk of Achilles tendinopathy, your physical therapist may incorporate stretching exercises into your daily routine.

Stress fractures are another unfortunate but somewhat common injury in runners. These fractures aren’t limited to one location—they can occur in the leg, foot, or toes. Stress fractures are tiny cracks in the bone caused by repetitive movements or overuse. These injuries tend to be more localized, making it easier for you or your physical therapist to pinpoint the pain. It’s important to note that stress fractures can be VERY small, sometimes too small to be seen on an X-ray initially. Stress fractures typically cause increased pain with activity and relief with rest. Rapid mileage increases, poor running form, inadequate footwear, and harsh running surfaces can increase the risk of stress fractures. While rest is the best treatment to allow the bone to heal, physical therapy is also crucial for recovery! Your physical therapist can help you choose proper footwear and identify areas of your running form that may increase your risk of injury. They can also guide you through recovery with non-weight-bearing cross-training activities such as swimming. Once the initial healing phase has passed, your physical therapist will help you safely ramp up your running again.

So, what can you do to prevent these injuries from occurring? Many factors contribute to an individual’s risk of injury while running. First, ensure you stay hydrated and allow enough time for an adequate warm-up and cooldown to reduce your injury risk. Footwear and running form, as mentioned multiple times, are also significant factors! It’s always best to get fitted for shoes at a running store to find the best fit for you. What’s popular or stylish for others may not be the best choice for your foot. Physical therapists are excellent resources for optimizing your running form and minimizing injury risk.

While running might be your preferred form of physical activity, it’s essential to incorporate strength training as well. Full-body strength training can help your body withstand the forces of each step and may even improve your running times! It’s exciting to dive into a new hobby like running, but it’s crucial to pace yourself and not overdo it. Give your body time to adapt to the new demands by slowly increasing your mileage. The 10% rule is a popular guideline that encourages runners to increase mileage by no more than 10% each week to reduce injury risk.

The most important thing in running is always to listen to your body! If you feel overly fatigued or develop a new ache that alters your running form, it’s best to rest and not push through it. Now, it’s time to lace up those sneakers!