Tuesday, February 4, 2014

Most Common Running Injuries & Prevention

Thanks to Super Runners Shop 77th Street Store Manager Jovan Zow for helping runners with what he calls the two most common running injuries. Follow my longrime abs reliable friends at SUPER RUNNERS SHOP on Facebook for more great info and gear, and follow @SuperRunnersNY for this daily injury series this week.


Patellofemoral Pain Syndrome (PFPS), or "runner's knee," is the irritation of the cartilage on the underside of the patella (kneecap). About 40 percent of running injuries are knee injuries. PFPS typically flares up during or after long runs, after extended periods sitting or while descending hills and stairs.

How to prevent it: Reduction of running regiment, more support (such as orthotics), icing, & leg strength training. Have you ever had PFPS?


Achilles tendinitis: The Achilles tendon connects the two major calf muscles to the back of the heel. Under too much stress, the tendon tightens and becomes irritated (tendinitis). It makes up 11 percent of all running injuries.

How do we help it? Five times a day, apply ice. To prevent tendinitis from occurring in the first place, it's important to take the time to stretch before and after running. Strengthen the calves with eccentric heel drops: Stand with the balls of your feet on a step. Rise up on both feet. Once up, take your stronger foot off the step. Lower down on your injured foot, dropping your heel below the step. Rise back up, return your other foot to the step. Do 20 reps. 

You can also pool-run, use an elliptical machine, and swim, but avoid cycling unless it's not painful. Most importantly, get quality orthotics. SUPER RUNNERS SHOP makes them custom in their stores.

Most of us have been through ordeals in training. I had 14 PT sessions for ITB syndrome in early 2012, my last running injury. I learned it was left hip weakness and I have learned that you must focus on the real source of any injury and not just the pain hotspot. I also learned early (plantar fasciitis, shinsplints) that it is almost always about getting the proper shoe and staying with what works. And I learned that strengthening quads and hamstrings offloads the knee joints.

Are you coping with a running injury right now? How are you handling it?

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