Strive for 5: Common injuries from overuse

As a self-proclaimed long distance runner for over 40 years I have spent my fair share of time nursing nagging injuries.

As a Family Physician, I also possess a solid foundation of sports medicine knowledge and regardless, I still have suffered many of the overuse injuries caused by running because even veteran runners can forget the basics.

Common overuse injuries experienced by runners and often vigorous walkers can include runner’s knee (patellofemoral syndrome), shin splints, Achilles tendonitis and plantar fasciitis to list a few.

The overriding theme in overuse injuries is often “too much, too fast, too soon.”

This means it’s important to adopt a training program that gradually increases the intensity, duration and frequency of exercise.

Mileage should usually be increased slowly, really no more than 10 to 15% a week.

Overuse injuries result from repeated micro injury that creates tiny tears in muscle fibers, stresses a tendon or bruises a bone.

Creating too much stress on the body too quickly does not give the body time to adapt and heal.

Besides advancing the exercise program too quickly, poor body mechanics is another factor in producing overuse injuries.

This means there is often an imbalance in muscle strength that can alter how your hips, knees and feet align and how your foot strikes the ground.

Core body strength is key and can’t be ignored. Fortunately, many core strengthening exercises can be found via a quick internet search and can be done at home without a lot of equipment.

If you are already injured or seem to keep getting injuries, having professional help from a Physical Therapist or Exercise Physiologist can go a long way in assessing and individualizing recommendations for a strengthening program.

Pain from a sports injury is meant to be protective. It’s important to recognize when pain is more than just some recovery soreness and stop the offending activity until the body can heal the damage.

Recovery from an overuse injury often includes specific exercises to rebalance and strengthen the muscles and tendons.

Ice and compression therapies can also often help. Never underestimate the importance of good sleep and proper nutrition in the prevention and recovery from any injury. If you find yourself sidelined from an injury, it doesn’t mean you return to the couch and avoid all activity.

Cross training with modalities like biking and swimming can help maintain fitness until you can get back to your routine and keep working toward your goals.

For more on this topic, check out demonstration videos and more on the Cecil Jarvis Greater Clarksburg 10K Facebook page.

The Cecil Jarvis Greater Clarksburg 10K, 2-Mile and Kids K is on Saturday, June 17.

Join us for practice runs/walks on the course every Thursday at 6 p.m. through June 15. We will meet at the Clarksburg Fire Station. See you there!