It’s common for runners to overdo it. In fact, up to 70% of runners experience injuries each year. Most of the time they happen because of a training error. You may run too far, too fast, or too soon after an injury. As a runner, it is important to take care of your body to avoid injury.
The road to better health
You can reduce your risk of running injuries by doing the following:
- Start slow if you are new to running. Alternate walking and running to ease into it.
- Do not increase your mileage by more than 10% per week.
- Do not run more than 45 miles per week. There is little evidence that running improves your performance that much. In fact, it can increase your risk of overuse injury.
- Do not run on inclines or uneven surfaces. The best running surface is soft, level ground.
- Don’t “run through the pain.” Pain is a sign that something is wrong. You shouldn’t ignore it.
- If you are sore when you run, rest for 2 to 3 days and use ice. See your doctor if pain continues for 1 week.
- Alternate hard running or training days with easy days.
- Change your running shoes every 500 miles. At this distance, the shoes can no longer absorb the shock of running.
Stretching and strengthening exercises can prevent injuries. Here are some exercises to try:
Stretching exercises
Hamstring stretch
Sit with your right leg straight out in front of you and your left leg bent out to the side. With your back straight and head up, lean forward at your waist. Try to touch your toes. You should feel the stretch along your lower thigh. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise may be helpful for people who have:
- Patellofemoral pain syndrome (PFPS or “runner’s knee”): Pain below and around the kneecap.
- Patella tendinitis: Inflammation of the tendon that connects the knee and the knee cap.
- Hamstring strain: Straining or tearing of the muscles in the back of the thigh.
Iliotibial (IT) band stretch.
Sit with your right leg straight out in front of you and your left leg crossed over. Twist at your waist to the left and pull your left leg into your chest. You should feel the stretch along the side of your hip and your IT band. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise will be helpful for IT band injuries.
Groin stretch
Sit with your legs bent and knees out to the side. Keep your feet together. Keep your back straight, head up and elbows inside your knees. Push down on the inside of your knees with your elbows. You should feel the stretch along your inner thighs. You can lean forward over your legs to increase the stretch. Hold the stretch for 10 to 15 seconds. Repeat. This exercise can be helpful for adductor strains, which is the overstretching of the groin muscles.
Quadriceps stretch
The quadriceps are the muscles that cover your thighs. Stand straight on both legs. Bend your right leg behind you and grab your foot. Pull your right heel toward your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise can be helpful for PFPS, patellar tendinitis, and IT band injuries.
Calf stretch
Stand with your hands on a wall and your right foot behind your left foot. Keep your right leg straight, heel flat on the floor and foot pointed straight ahead. Bend your left leg, make sure your knees are over your toes, and lean forward. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise can be useful for:
- Achilles tendonitis: Inflammation of the Achilles tendon, the large tendon at the back of the ankle.
- Plantar fasciitis: Pain in the heel.
- Heel spur: Inflammation where the Achilles tendon attaches to the heel. This is more common in children.
Stretching of the plantar fascia
Stand straight with your hands on a wall and your right foot slightly behind your other foot. Keep your heels flat on the floor. Bend both knees, making sure your knees are over your toes. You should feel the stretch in your heel, arch and bottom of your foot. Hold the stretch for 10 to 15 seconds. Repeat and switch legs. This exercise can be helpful for plantar fasciitis, heel spurs, and Achilles tendinitis.
Strengthening exercises
Straight leg raise
Lie on your back and then support your upper body on your elbows. Lift your right leg off the floor for 4 counts, hold for 2 counts, and lower for 4 counts. This will engage the top of the thigh muscles in your right leg. Relax your leg and thigh muscles. Repeat and switch legs. This exercise can be helpful for PFPS and patellar tendinitis.
Lateral leg raise
Lie on your right side. Lift your left leg off the floor for 4 counts, hold for 2 counts, and lower for 4 counts. This will engage the hamstrings of your left leg. Relax your leg and thigh muscles. Repeat and switch legs. This exercise can be helpful for IT band injuries.
Inner thigh lift
Lie on your right side with your left leg crossed over the knee of your right leg. Lift your right leg about 6 to 8 inches off the floor. Hold for 2 seconds and then lower it back down. This will engage the inner thigh muscle of your right leg. Relax the muscles of the legs and thighs. Repeat and switch legs. This exercise can be useful for adductor strains.
Lying leg raise
Lie on your stomach. Lift your right leg off the floor for 4 counts, hold for 2 counts and lower for 4 counts. This will engage the hamstrings of your right leg. Relax your leg and thigh muscles. Repeat and switch legs. This exercise can be helpful for hamstring strains.
Permanent wall slide
Stand with your back to the wall. Your feet should be slightly apart and 6 to 8 inches away from the wall. Bend your legs and lower your back and hips about a third of the way down the wall. Make sure your knees are over your toes. Hold the position for about 10 seconds or until you feel your thigh muscles fatigue. Straighten the back until you are standing. Repeat. This exercise can be helpful for PFPS and patellar tendinitis.
Side steps
Start with both feet on a stepladder or platform that is 4 to 6 inches high. Lower your right leg, placing your heel on the floor. Straighten the knee of your left leg, allowing the foot of your right leg to lift slightly off the floor. Repeat and switch legs. This exercise can be helpful for PFPS and patellar tendinitis.
Walking
Stand straight on both legs. Step your right foot forward about a foot and keep your heels on the ground. Bend both legs, making sure your knees are in line with your toes. Hold for 2 seconds. Straighten your legs. Repeat and switch legs. This exercise can be helpful for PFPS and patellar tendinitis.
Now that you know what exercise to do, follow these rules to get the most benefit:
- Be consistent. Do 3 sets of each exercise with 10 repetitions in each set. You should hold each stretch until you feel tension but not pain.
- Never bounce with a stretch.
- Make sure to exercise both legs equally.
- Try not to favor a leg that is weaker or injured.
- You can add ankle weights as the exercises become easier for you.
- Stretch every day.
- Stretching can also be part of an injury rehabilitation plan.
Things to consider
Some doctors recommend wearing orthotics or compression socks or sleeves when you run. These can help prevent running injuries.
Orthotics are shoe inserts that can correct misalignment between your foot and lower leg. You may need orthotics if your feet twist, a problem called pronation. If you have poor alignment but no pain or running injuries, you probably don’t need orthotics.
Compression socks and sleeves help increase circulation. People who run a lot and have poor blood flow may need to wear them.
Questions to ask your doctor
- Should I do stretching and strengthening exercises before running? After? Both?
- How do I treat a running injury?
- If I have an overuse injury, how long should I rest from running?
- How do I know if I should wear orthotics or compression stockings or sleeves?
Copyright © American Academy of Family Physicians
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this topic.
