Running Injuries

1. “Good” Pain: MUSCLE SORENESS

  1. Soreness after a run (especially of increased intensity or distance ) is NORMAL. This is called delayed onset muscle soreness.
  2. It is generally bilateral, without swelling, and is achy in nature, involving a broad area (muscle).
  3. It is good to STRETCH the muscles and continue working out
  4. Usually lasts 3-5 days – but IMPROVES!

2. “Bad” Pain: not normal!

  1. Unilateral, and often just one spot (not an entire muscle)
  2. Associated with other symptoms: weakness, swelling, numbness/tingling, instability, etc.
  3. Starts earlier in the run, or lasts longer after a run
  4. Starts affecting running form (may lead to compensatory injuries) or activities of daily living

3. I’m sore (in pain), what should I do???

  1. REST!!!! Take some time (maybe just a couple days) off running, but cross train if it doesn’t hurt.
    1. Taking a few days off will NOT hurt your training plan!
    2. Often taking a few days off at the front end will allow you to heal and miss less days overall than if you PUSH through and makes things worse.
    3. EASE back in to running at SHORTER distance and SLOWER pace—don’t feel pressured by your “normal” group to go further or faster than you should … there are always people around at different speeds to run with!
  1. Ice, NSAIDS (advil, alleve), stretch…

4. When should I see a doctor??

  1. Pain is not getting better despite resting and trying “home remedies”.
  2. Other associated symptoms (see #2b above)

5. Why should I see a doctor??

  1. To SAFELY return to running: are you making things worse??
  2. Prescribe PT: often modalities, certain stretches, and strengthening exercises can calm an injury down, and keep it from worsening—may allow you to get back more quickly than if you “run through the pain”
  3. Prescribe proper braces or orthotics
  4. REASSURANCE (okay to keep running???)
  5. Injections?


6. Risk factors for running injuries: Many factors generally play a role. Our bodies will adapt, but it takes TIME

  1. TRAINING ERRORS: TOO MUCH TO FAST!
    1. Training guide: new runners should be running AT LEAST 4 days per week, and CROSS TRAIN 1 or 2 other days.
    2. It is VERY IMPORTANT to keep up on the mid-week runs. Running a marathon/half-marathon is a big commitment: YOU WILL GET HURT if you just show up for long runs
    3. Rule of thumb is to increase by 10%/week (distance): see training guide
    4. Rest is necessary: at least 1 day per week of total recovery (no lifting/cross training)
  2. Poor Lower Extremity and Core strength (see handouts)
    1. Running DOES NOT “make you strong” and is no substitute for resistance training.
    2. Without strength training, muscle imbalances can occur: quad dominant
    3. Often side to side imbalances as well: previous injury? Favor one side?
  3. Biomechanics: how you’re built (static) and how you run (dynamic)
    1. Static: foot type, knee position, hip position, overall posture
    2. Dynamic: affected by static positioning, but also strength and flexibility, fitness
      1. CAN BE CONTROLLED:
        1. Shoes, orthotics, STRENGTHENING, conditioning, stretching
        2. “flexibility”: side to side imbalances. Don’t have to be Gumby to run! ?
        3. Equipment: shoes/ running surface
          1. Running shoes have a 1 year/300-500 mile lifespan.
          2. Run in running shoes! Not cross trainers, or other “tennis shoes”
    3. Previous injury—especially if you haven’t changed anything, just “healed” the injury