shin splints

If you choose to run to stay fit, your top priority should be preventing running injuries. Regular gentle chiropractic care can help prevent running injuries.

Running is a great way to stay in shape both physically and mentally.  Physical activity in general offers huge mental and psychological benefits. Exercise causes the body to release feel good chemicals known as endorphins.  A 2017 study found that adults who engaged in an hour of high-intensity interval training (HIIT) experienced a significant increase in endorphin release compared with those who engaged in an hour of less demanding physical activity.¹

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When the article Tiger Woods on career regret: Running ‘destroyed my body and my knees appeared in my news feed, I was intrigued.

“Tiger Woods was asked by a fan what he would tell his younger self  The five-time Masters winner responded, ‘Not to run so much.’  Woods would run 30 miles a week for the first six years of his Tour. He believes that it ultimately caused him injuries resulting in four back and five knee surgeries “

Of course, other factors played a role in Tiger’s knee and back injuries.  I believe the biomechanics of the golf swing played a significant role in Tiger’s injuries.  The modern golf swing encourages maximum rotation of the spine relative to the hips. This increased twisting of the lumbar spine, combined with a more powerful downswing, puts increased force on spinal discs and facet joints and tremendous pressure on the trailing side of the spine. It’s why 72 % of pro golfers receive regular chiropractic care provided by PGA chiropractic staff.²

Running can be hard on your body.

From what I have seen in my practice, I would agree with Tiger.  Running can be extremely hard on your body.  If you choose to run to stay fit, your top priority should be to prevent running injuries.  Many runners credit regular chiropractic care as a key element in preventing running injuries.

In my practice I see a fair number of injuries related to running.  I often see these injuries in new runners.  Most of my patients who have started running are trying to get in shape and/or lose weight.  Some are following Tiger’s lead and are running to improve their golf game.

Running injuries vary in severity.  Fortunately, they are straightforward to treat.

I often recommend cross training to my patients who enjoy running.  Sadly, patients do not always follow my advice.  When they don’t, they end up back in my office with the same or new injury due to their new workout routine. This can be very frustrating for the patient. They want to get in shape or improve their golf game, but injuries set them back and leave them feeling discouraged.

Are you setting yourself up for injury by running?

This brings me back to the Tiger Woods article. Are golfers and other athletes setting themselves up for failure by running? In my opinion many are. It may be an unpopular opinion but as a practicing chiropractor, I believe now more than ever, “Not everyone should be a runner.”  There I said it, out loud.  Here’s why.

Running is a high impact, repetitive activity that puts a lot of stress on your body. This can lead to both acute and chronic injuries, especially if proper protocol is not followed.  If you’re going to run, it’s important to focus on preventing running injuries.

Cross Training to prevent running injuries.

Cross training is one way to prevent running injuries.  There are several exercises that can be just as effective in weight loss and conditioning without the risk of injury or high impact running. These activities include bike riding, walking, and swimming.

Running isn’t for everyone and that is okay. There are alternative forms of exercise that are effective and may be better suited for your body type. Do not be ashamed if running is not for you.

Preventing Running Injuries

Sixty percent of runners experience an injury severe enough to sideline them from activity.

There are many running injuries:

•  broken bones
• lacerations and sprains
• overuse or chronic injuries

Broken bones, lacerations and sprains require immediate medical attention.

Most running injuries are from low-grade, abnormal force applied repeatedly over a prolonged period of time.  These are classified as overuse injuries.

Overuse injuries from running include:

• stress fractures,
• shin splints,
• iliotibial band (ITB) syndrome,
• runners’ knee,
• Achilles tendonitis,
• plantar fasciitis

The thing about overuse injuries is that they happen slowly over time.  If your hip or knee starts to hurt for no apparent reason, it’s probably an overuse injury.

How to Prevent Running Injuries

If you’re going to run for exercise, you must address four key factors:

1. proper shoes
2. flexibility
3. strengthening
4. training schedules.

#1 Proper shoes:

I can’t overstate the importance of proper footwear if you’re going to run.  Shoes are the only equipment you need to run.  The wrong shoe or an ill fitted shoe can wreak havoc on your body if not appropriate for your foot and running style.

The best way to avoid injury is to prevent it.  Running shoes are the only protective equipment runners have to safeguard themselves from injury.  That’s why choosing the right running shoe is important.  Be sure to find a specialty running store to ensure you have the right shoes and fit.

#2 Flexibility:

Lack of flexibility can make one prone to overuse injuries listed above. This is why cross-training is important. Yoga and Pilates can directly improve your flexibility.

#3 Strengthening:

Appropriate strength of the core and other major muscle groups are crucial for high impact exercise. Such cross-training options include Yoga, Pilates, and Strength training with weights. These can offer reduced risk of injury, activation of other muscle groups and aid in injury recovery without sacrificing fitness level.

#4 Training Schedules:

Many researchers acknowledge that “training error” is the main source of injury. These training errors include rapidly changing the volume ran and/or rapidly changing the running pace. Both changes can lead to their own set of injuries.

A study published in the International Journal of Sports Physical Therapy ³ showed that rapid change in running volume may lead to the development of patellofemoral pain syndrome, iliotibial band syndrome, and patellar tendinopathy, while change in running pace may be associated with the development of Achilles tendinopathy, gastrocnemius injuries, and plantar fasciitis.

In plain English, runners need to stick to a training schedule and plan the distance and pace according to individual fitness levels. There are many couch-to-5k programs for the novice runner.

The importance of stretching and warming up.

Stretching and warming up are important and can help to avoid injury.  If you do not have time to warm-up and stretch, you do not have time to run.

Even with the best preparation and a strict adherence to your training schedule, running injuries can still happen.

If an injury occurs it is important to react appropriately. A 2017 survey ⁴ asked athletes and coaches, “Which factors do you believe influence the risk of running injuries?” An overwhelming majority of the athletes and coaches reported “Ignoring pain” as a risk factor for running injury.

If you have an acute pain, you should seek medical attention ASAP.

First Aid for Running Injuries

If you have an overuse injury:

• Reduce training, using pain as a guide
• Apply ice to injured area 15 to 20 minutes, three to four times per day
• Use compression to decrease swelling
• Elevate injured area if possible
• Take an over the counter pain medication (OTC) as directed on package instructions.

Using Over the Counter Pain Relievers

OTC pain relievers  are easily available, aren’t habit-forming, and won’t leave you groggy, dizzy, or even constipated.  However OTC painkillers can:

• increase the risk of heart attack or stroke
• cause stomach ulcers,
• bleeding,
• liver and kidney problems.

These risks increase with sustained use.  OTC pain relievers are not considered safe for long term use.  If you need to use pain relievers for more than 7 days in a row, see your primary care physician.

Determine the cause of the injury

It’s important to determine the cause of the injury to prevent future injuries.   Common causes of running injuries are tight muscles or weak hip muscles.  A knowledgeable chiropractor or physical therapist can help you determine the cause of your injury.

You should seek treatment for your running injuries if:

• pain continues with decrease training
• the pain persists beyond 10-14 days
• you need pain medications to train
• the pain stops if you rest, but resumes when you begin training

Did running play a part in Tiger Woods’ myriad of injuries? I suspect it did.  Combining long distance running with the physically demanding sport of golf was brutal on his body. Could he avoided his injuries and surgeries? Hindsight is always 20/20.

Wisdom is learning from other people’s mistakes, which is why I’m sharing this information with you now.

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The best advice is listen to your body.  Pain is a signal that something is wrong.  Don’t ignore it.