From runner's knee to plantar fasciitis, running injuries can wreak havoc on your training plan or simply take away the enjoyment you get from your weekly runs.
For many runners, these injuries seemingly come out of nowhere, but if you pay close attention to your body, you can predict them well before they strike.
We also want to caution new runners! Many people begin running to get fit, however, we believe you need to get fit in order to run. If you are returning to exercise, consider beginning with a low impact exercise plan such as Pilates, yoga, or weight training. When you do begin to run start slow to allow the tissues in your body can adapt to your new exercise plan.
Whether you are an experienced runner or adding it into your lifestyle for the first time, if you experience any of the following, seek out a qualified physical therapist.
#1 Soreness & Swelling
If you've recently done a long run or an intense workout, some muscle soreness is normal. However, if you also notice swelling where your pain is this is a sign that something is not right. Trying icing for 15 minutes and rest.
#2 Pain Continues or Gets Worse When Running
We've all had those runs where something feels a little tight or uncomfortable when you start your run, but then it goes away after a mile or two of running. If your pain sticks or it gets progressively worse as you continue running, you should stop your run and take a few days off to see if you notice any improvement.
#3 You Have to Change Your Stride
A minor ache or pain shouldn't force you to change your stride when you're running. If your gait is off, see if a few days off from running makes a difference. You don't want to run when you're not doing your usual stride because not only can running through that type of pain make your injury worse, but overcompensating can lead to a new injury in another area.
#4 Pain When Walking
If the pain is causing you to limp when you're just walking around or it's interfering with daily activities, that's a sign that you should get it checked out by a qualified physical therapist.
#5 Decreased Performance
Even if you're not feeling pain or you've run through this type of discomfort before, if you're slow or sluggish and can't figure out any reason why, back off with some rest and recovery. A short break from running may keep a minor issue from turning into a full-blown running injury.
Listening to your body’s signals can prevent more serious running injuries. If your warning signs do not go away, seek out a qualified physical therapist! Learn more about our PT’s and how to schedule HERE.