#117 - Manage 3 Common Running Injuries: Heel Pain, Leg Pain, Shin Splints
Running is not meant to hurt you. If you suffer from leg and foot pain, it’s time to heal your heels and soothe your soles. Take care of those tootsies so you can run for miles with a smile!
1. Plantar Fasciitis (Heel Pain)
If you suffer from intense heel pain, you might have a condition called Plantar Fasciitis. (It’s pronounced like this: plantar fash-she-EYE-tis)
What is it?
The bottom of your foot is covered in a thick tissue called the plantar fascia, which supports the arch of your foot. If you’re standing up all day at work, or you’re running farther than you’re used to running, this tissue can become overworked and too tense. Overuse can cause small tears in the tissue which results in lasting heel pain. Plantar Fasciitis actually feels worse once you sit down. You may not notice the soreness while you’re standing or exercising, but you will feel it for hours afterward.
Why do I have it?
Plantar Fasciitis is a common cause of heel pain, especially for middle aged runners. You might be overworking the tissue at the bottom of your feet. Another reason for Plantar Fasciitis could be that your weight is putting too much stress on your heels. If you have flat feet or a very high arch, you’re more likely to suffer with this type of heel pain.
How to fix it:
Hold an ice pack on the painful area for 20 minutes or less
Stretch your foot in the morning before you walk - roll it slowly over a golf ball or something similar to help loosen the tension
Reduce the amount of time that you’re putting stress on your feet - take breaks to put your feet up every few hours of the day, and/or scale back on your workouts
While you’re healing from Plantar Fasciitis, trade your running exercise for a low impact sport like swimming or yoga so you can remain active
How to prevent it:
Maintain a healthy weight so the tissue supporting your heels and arches doesn’t get overworked (See how Angela lost 100 pounds, 100% non-surgically!)
Replace your old sneakers with supportive, well made athletic shoes - try arch supports or gel inserts to help alleviate the pain in your heels
2. Achilles Tendinitis (Pain Below Calf Muscle)
If you feel pain deep in the back of your lower leg, below the calf muscle, you might be suffering with Achilles Tendinitis. (It’s pronounced like this: uh-kil-leez ten-din-ite-us)
What is it?
Achilles Tendinitis is a common running injury that’s caused by overuse of the Achilles tendon, which is the band of tissue that connects your calf muscle to your heel bone.
Why do I have it?
Runners are susceptible to Achilles Tendinitis. It happens when your body thinks you’re overdoing it, particularly if you’re a “weekend warrior” fitness type. If you go from a week of desk sitting to jumping right into a six-mile run, you’ll definitely feel that in your Achilles tendons. Men are more likely to suffer with this injury than women, and since the Achilles tendon gets weaker as we age, you’re more likely to experience it when you’re older. (It’s still worth it though, because running makes you younger!) Surprisingly, there’s an increased risk of Achilles Tendinitis if you have high blood pressure or psoriasis, a skin disease.
How to fix it:
Promote healing through stretching and strengthening your lower legs, using weights
Apply an ice pack for 15 minutes when you feel pain in your Achilles tendon
Compression wraps are recommended, to reduce swelling and hold everything securely in place as you heal
A shoe insert or wedge will elevate your heel, taking the pressure off and easing the pain
Swelling makes the pain worse, so avoid inflammation causing food (see Whole30 Diet)
How to prevent it:
Cross Training through the week will help keep your muscles stretched and help you ease into your weekend runs
Strengthen your calf muscles to better support your Achilles tendon and prevent strain
Listen to your body - if you feel pain starting in the back of your leg as you’re working out, slow it down or take a break
3. Medial Tibial Stress Syndrome (Shin Splints)
MTSS is the official name for the running injury that causes sharp pains along the tibia - the big bone at the front of your lower legs. Most people call this condition Shin Splints. (It’s easy to pronounce, anyway!)
What is it?
Shin Splints are sharp pains that we feel when the shin bone and connective tissue is overused during exercise that involves impact, such as running, walking, or jumping.
Why do I have it?
It most often happens when you intensify or change your workout routine. If you’re not used to running and you try to run a 5K right from the jump, you’re going to get shin splints. It’s better to gradually build your way up to the fitness level you’re aiming for, so you can avoid the needless pain of shin splints.
How to fix it:
Ice your shins for 20 minutes at a time, every hour or two while you’re awake
Avoid high impact sports until your shins have healed - try cycling or water running!
How to prevent it:
Shock absorption is key to preventing shin splints, so choose a proper running terrain
Invest in a pair of sneakers with shock absorbing sole technology
Prevent Running Injuries So You Can Go For Miles With a Smile!
The information we shared with you here can all be traced back to the sports medicine pros at the Mayo Clinic. The more we know, the better we can prevent and treat our own bodies. If you seek medical advice about running injuries like Plantar Fasciitis, Achilles Tendinitis, and Shin Splints, you may be advised to take medicine for pain and inflammation. Physical therapy may be necessary to help get you out of pain.
After a few weeks of treatment, if you’re still having pain it could be an indication of a stress fracture. For more severe cases of running injuries, you may be advised to get surgery. Before travelling down this road, see what you can do to treat your feet at home and prevent further pain and injury. If you have questions about healing from running injuries, reach out to Coach Tadris. He suffered a ruptured patella tendon years ago and has learned to identify leg and foot injuries, understands how to heal from them and trains people to safely get back to running.