We are heading towards summer and warmer weather and as this happens, more of us can go out and do the things we love outdoors. For runners, that means more days of the week available to do your favorite activity, but for some, it could mean pain is on the way somewhere from your foot up into your hip. Why does this happen, how can we prevent it, and what can we do about it if it does happen?
The Why
The simple answer is an increase in activity. The more mileage you put on, the more likely some type of injury or pain will occur. However, we can also dive into more specific causes. The first is a specific increase in workload or stress. How much did you run during the winter/spring? Are we gradually increasing the workload or immediately going from 10 miles per week to 30? Another large factor is technique. Do our legs and feet move symmetrically while we are running? Are we a heel striker? Are we a toe striker? These answers give us clues as to what is going on with each step and how we can be proactive to mitigate injuries.
How to Prevent Injuries
The best prevention method is to monitor your workload and gradually increase your mileage each week. A large spike one week will put you at an exponentially higher risk of injury due to fatigue levels rising. Another great prevention method is to get some video of yourself running from the front. Look at how each foot is striking and moving, how your knees are moving, how your hips and upper body are moving. This will help you understand what areas of your body are under more stress each step so that you can focus on those areas during recovery with foam rolling, stretching, massage, chiropractic, etc.
What If We Do Get Hurt?
Go see a practitioner quickly. Remember, pain is not normal. If you are experiencing pain while you run it is your body trying to communicate to you that something is wrong. The faster you see a qualified chiropractor or physical therapist, the faster the issue will be resolved. Having the video of yourself running will also assist the practitioner to fix the issue faster as well because a trained eye will see a lot and can tailor the treatment to what they are seeing. Dr. Ryan has seen Boston Marathon competitors and many other runners over the years before and after races. Soft tissue ART treatments, chiropractic manipulation, and exercise recommendations can make a HUGE difference in your ability to perform at the level you expect from yourself. Be proactive!