Monmouth Rehab Professionals Educates Patients About Running Injuries and How to Avoid Them

Jogging, walking, and running are best activities to improve health and wellness. Are you an enthusiastic runner or jogger? If so, it is possible that the way you ‘run’ could be hurting you.

When you jog, run, or walk, each step sends shock waves up the feet, knees, hips and lowers back. Overuse injuries are common, especially with running.

The good news is at Monmouth Rehab Professionals in Englishtown, NJ, we can help you avoid overuse injuries.

Some causes of running-induced injuries include:
  • Training errors
  • Improper running shoes
  • Poor weight-bearing or running dynamics

If an injury does occur, physical therapy in Englishtown, NJ, can get you back on track (pun intended) in a short time.

Here are SOME of the most common injuries that occur with running:
  • Plantar Fasciitis: Inflammation of fibrous connective tissue in the sole of the foot, leading to pain in the bottom of the heel.
  • Achilles tendinitis: Heel pain or pain in the Achilles, due to too much running or running uphill. This can lead to pain and tightness in the calf.
  • Shin splints: Often a result of an imbalance in the calf and shin muscles. Pain is along the front side of the lower leg (the tibia).
  • Stress injury: Repeated pounding of the feet may lead to stress injuries, with pain on the affected bone.
  • Hamstring strain: Too much running can lead to a hamstring pull.
  • Patello-femoral pain or “Runner’s Knee”: Increasing running distance too soon can result in pain behind the patella or kneecap.

If you have any of these injuries mentioned above, here are some tips from us to help you treat it.

Treatment consists of:
  1. Rest, anti-inflammatory medication and icing the injured area.
  2. Stretching muscles that are tight (i.e. - calf for Achilles tendinitis; hamstrings for hamstring strain)
  3. Strengthening exercises to restore the muscle balance.

In some cases, taping works like a charm - talk to your therapist.

Orthotics may help alter the forces going into your joints. Talk to one of our therapists to see if this is best for you.

Remember, if it hurts, don’t do it. For example, if running hurts, try jogging. If jogging hurts, walk instead.

Are Your Shoes To Blame?

Before starting a running program, ask yourself:
  1. Are your shoes worn out?
  2. Are they the right fit for your feet?
  3. Do you have flat feet? Are your shoes stable enough?
  4. If your feet are rigid, you need a pair with good cushioning.

All these questions need to be answered. To tell if a shoe can still be used, look at its sole. If it is worn out, it’s time for a new pair! If they twist too quickly, it’s another sign they may be exhausted.

Not sure what to look for? Let us, physical therapists in Englishtown, NJ, guide you.

Runners are very susceptible to injuries, especially with changes in training, including speed, frequency, distance, and surface.

Talk to our physical therapist at Monmouth Rehab Professionals in Englishtown, NJ, about a customized plan to evaluate your foot and minimize or treat injuries.

Your Feet Will Thank You

Most runners fail to take necessary steps to avoid injury. This is where at Monmouth Rehab Professionals in Englishtown, NJ, come in. After the initial evaluation, we will teach you how to:

Get the right pair of shoes - we evaluate the muscles of your feet and guide you to get the right shoes.

Stretch out correctly - we assess your requirements and make sure you stretch out your muscles properly before exercise.

Strategically structure your running - we teach you the right warm, stretch and exercise sequence and coach you through the process of building up your running time gradually.

Remember, your running shoes will last about 500 miles before they need to be replaced.

If you are a runner or just happen to walk regularly, you need to call us at Monmouth Rehab Professionals in Englishtown, NJ, to evaluate your technique right away. As they say, prevention is better than cure.

Our highly experienced staff of physical therapists at Monmouth Rehab Professionals in Englishtown, NJ, will work in close collaboration to design a plan to protect your joints and optimize your efforts. Call us today for an appointment.

Your feet will thank you.

 

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