Planning to Up Your Mileage this Fall? Here's How to Avoid Common Runner's Injuries

Do you want to get fitter or simply want to challenge yourself this fall?

Either way, running is one of the best ways to improve your cardiovascular health and get toned. Unfortunately, though, blind enthusiasm can lead to injuries. More is not always better, and this is certainly true with running, especially if you don’t prepare yourself properly for increasing your activity levels.

Our experts at Ledesma Foot and Ankle share with you some of the most common injuries associated with increasing your running mileage so you’ll enjoy your run injury-free.

Common runner’s injuries
Injuries aren’t uncommon in runners, but, armed with the right knowledge, you can lower your risk and continue getting all the benefits from staying active with none of the downsides.

Ankle sprain
Ankle sprains happen when your ankle joint’s ligaments are overstretched or strained. A sharp, shooting pain in the ankle, sometimes accompanied by a popping sound, is often a sign of an ankle sprain.

You can avoid ankle sprains in two ways: by strengthening the ankle joints through balance drills and resistance band exercises, and by avoiding running on uneven surfaces.

Calf strain or tear
One of the most common injuries related to increasing your mileage suddenly is a calf strain or a tear. Sudden sharp pain in the calf that worsens with activity is often a telltale sign of overstretched or torn muscles in the calf.

To prevent it, it’s important to warm up, gradually increase your mileage, and stretch your calf muscles before and after your run.

Shin splints
Another consequence of increasing your running intensity suddenly is shin splints. Shin splints refer to pain along the inner part of the lower leg caused by inflammation of the muscles and tendons around the tibia.

You can prevent shin splints by ensuring you wear proper shoes that accommodate your arches and by stretching your calves.

Runner’s knee (patellar tendinitis)

Runner's knee, also known as patellar tendinitis, causes pain around the knee that most often flares up when going up or down stairs or when sitting for extended periods.

It often appears in runners who run daily and don’t allow their bodies to rest, leading to overuse. It may also appear if you run on hard surfaces, which puts stress on the knees. Rest and wearing shoes with thick insoles can help prevent a runner's knee.

Achilles tendonitis

Achilles tendonitis occurs when the Achilles tendon becomes inflamed, causing stiffness, swelling, and pain in the back of the lower leg. This often happens due to overuse. Calf raises and stretching the calf muscles regularly can reduce the risk of injury.

Learn more about staying injury-free with running
The golden rule with running is to gradually increase your activity by about 10% every week, allowing your body to adjust. However, sometimes injuries can occur even when you take precautions.

If you suspect you’re suffering from an injury due to running, contact us to schedule an appointment in our office located in Scottsdale, Arizona. Our team will examine your lower legs and feet and let you know what’s causing your symptoms and what’s the best treatment course for you.