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Runners Can Avoid Common Injuries by Being Proactive About Their Fitness | Health

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Runners Can Avoid Common Injuries by Being Proactive About Their Fitness
Runners Can Avoid Common Injuries by Being Proactive About Their Fitness


It's the start of running season again! Locally, we have the Buffalo Marathon on May 25, Tough Mudder July 12-13, and numerous 5Ks and other runs throughout the summer.

With an increase in running comes an increase in running injuries. According to Runner's World, the seven most common running-related injuries are:

• Runner's knee or Patellofemoral pain syndrome

• Achilles tendinitis

• Hamstring issues

• Plantar fasciitis

• Shin splints

• Iliotibial band syndrome

• Stress fracture

To prevent these common injuries, the physical therapists at ProActive Sports Rehab in Hamburg and Orchard Park recommend the following: 

• Proper stretching of quadriceps, hamstrings, calf and hips.  

• Strengthening of hips, which provides proper alignment of knees. (Because running is performed mostly in one plane of motion, runners need cross-training involving lateral and rotational movements.)

• Proper running sneakers for your foot (assessed by a physical therapist or running store associate) to fit your individual foot structure.

• Gradual progression of running time and distance. Training with a running club may be a good strategy. 

If pain occurs, seek medical evaluation from your physician or physical therapist.  Common PT treatment includes assessing running technique, addressing muscle imbalances, improving range of motion and strength, as well as pain and inflammation control.

One newer technique that benefits runners greatly is ASTYM, a specialized tool-assisted treatment that works on soft tissue structures such as muscle, tendon and ligament to promote healing and tissue regeneration, allowing for improved mobility and decreased pain. ASTYM is shown to speed up recovery time and allow pain-free running more quickly.

For more information on injuries, ASTYM and issues requiring the services of a trained physical therapist, please contact ProActive Sports Rehab for a consultation. ProActive has offices at 4535 Southwestern Blvd. (Suites 805 and 806) in Hamburg and 240 Red Tail (Suites 3 and 4) in Orchard Park, in the Sterling Medical Park. They can be reached at 648-8700 (Hamburg) or 674-9600 (Orchard Park). 

You can also visit www.proactivesportsrehab.com or follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab?fref=ts for frequent updates.


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