Katy Fit Resources > Articles

Running Injury Free
Dr. Bob Hoekman

Bad News = Most common when beginning or changing levels of running.
The most common reason for an injury is it was injured before!
Good News = Almost all injuries are treatable without surgery or injections.
Running does not cause arthritis!!

RUNNING & INJURY FREE - a seeming contradiction of terms!

Facts - 70% of runners will experience a running related injury:

1. Knee = 40% Malicious Malalignment(patella pain), patellar tendonitis, prior meniscectomy or ligament injury with arthritis, pes anserine bursitis, Distal IT Band syndrome
2. Achilles area = 15% Strain, tendonitis, calcaneal bursitis, rupture
3. Antero Medial tibia=15% Shin splints to stress fracture
4. Hip/Groin=15% Strain, bursitis/Proximal IT band, piriformis syndrome, femoral neck stress fracture, abdominal fascia strain
5. Foot/Ankle=10% Plantar fasciitis, metatarsalgia, Morton's neuroma, fracture, black toe, blisters, bunions, hammer toes.
6. Back=5% Strain/aggravation of underlying disease.

1. Doing too much too soon! Walk>Walk/Jog>Jog>Run/Race
2. Running Surface matters- Soft>Hard Dirt>Gravel>Asphalt>Concrete
3. Shoes-Shoe must fit the foot. Specialty stores really help until you know what you need. Specialty stores support our sport!
4. Shoe wear out-Shoes lose ability to absorb shock and support before they look worn out. Shoe is dead at 500 miles-"bury" it.
5. Failure to rest. Rest may include cross training. Yes, it's OK to walk, bike/swim!
6. Speed Work- You need speed work/racing to reach full potential. BUT, beginners should not exceed 10% of monthly miles and veterans not over 15%.

1. Core Body Exercise-(strengthen what we don't use)Semi-squats, lunges, abdominal crunches, short arc quadriceps.
2. Stretching-especially what we overuse. Hamstrings, calves/achilles, back muscles. Static stretches-NO bounce. More effective AFTER run when muscles are warm.
3. Start slow & cool down. Work hard between.
4. Be light, run light! Body weight matters.
5. Vary workouts/Cross Train- Let what is sore recover while you use other muscles.
6. Run on multiple surfaces. Running on grass/trails teaches you balance and strengthens muscles you do not use running on flat surfaces.
7. REST, REST REST! Recognize a problem and do not try to run through it!!! If you hurt, try a slow jog. Stop if not feeling better in 5 minutes.

1. Most acute injuries = RICE
   • R - Rest
   • I - Ice
   • C - Compression
   • E - Elevation
2. Chronic injury= APPLY WARM BEFORE RUNS AND COLD AFTER.
   
   I prefer to be a SADIST :-)
   • S - Stretch (Won't cure it all but tight aggravates everything)
   • A - Aspirin (still nothing better or safer for most people)
   • D - Decrease Mileage (always a good idea if it hurts)
   • I - Ice (cheap, safe and effective)
   • S - Style (a running coach helps mechanics)
   • T - Training (train right and usually don't need treatment)

1. AUTO PEDESTRIAN
   
   • Run defensively! Never trust the driver. Make eye contact before stepping in front of a car in the right lane at an intersection as he may be about to right turn on red while looking left.
   • Run toward traffic and dress visibly(light and bright). Use reflectors and flashing red safety lights.
2. SUDDEN CARDIAC EVENTS
   
   • Run with someone
   • Carry a cell phone
   • Know CPR and use it