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Your Houston Running Injury Prevention Guide (Infographic)

Author: Rosemary Buckle, M.D.

Did you know that 65% of all runners will be injured in any given year? Or that the average runner sustains one running injury for every 100 hours of running? (source) When facing statistics like those, we could all do well to learn more about preventing running injuries here in Houston.

An infographic from Hospital for Special Surgery provides some valuable information that every runner should review. Let’s take a closer look below.

What body areas are injured the most from running?

    • Lower Leg – 25.6%
    • Knee/Patella – 24.4%
    • Foot/Toes – 18.3%
    • Upper Leg – 12.2%
    • Pelvis/Hip/Groin – 7.3%
    • Achilles Tendon – 6.5%
    • Ankle – 5.7%

Overall, females are at a greater risk of developing running injuries than males. However, males are more likely to injure themselves during a competitive race or marathon than females.

You Might Think…

You might think that “running through the pain” is good for you. While it’s normal to experience some aches and minor discomfort, running through pain is not the right call. If you’re experiencing pain, stop. See a physician if pain persists or worsens.

See a Sports Medicine Doctor In Houston If…

    • You have pain at rest.
    • The pain is not getting better.
    • Nothing alleviates your symptoms.
    • You have any kind of persistent limp.

5 Most Common Running Injuries

  1. Hamstring Tendinosis. Deep buttock pain, aggravated when accelerating or running uphill. Could be caused by poor running mechanics, particularly over-striding.
  2. IT Band Syndrome. Side knee pain (burning or tightness). Pain increases with running and is better with rest. Could be caused by excessive hip adduction and internal rotation or weak hip musculature.
  3. Plantar Fasciitis. Foot arch tenderness, pain with first morning steps, or pain during the first 5-10 minutes of running. Could be caused by overuse, constant stretching of foot arch, or over-pronated foot and tight calves.
  4. Runner’s Knee. Foot knee pain that increases with running, stairs, squatting and sitting. Could be caused by weakness, poor neuromuscular control, or misalignment of the patella.
  5. Shin Splints. Pain along the lower leg (tibia) and/or mild swelling. Could be caused by overuse, inability to control pronation, changing routine, or too much volume.

5 Injury Prevention Tips

So, what can you do to prevent injury?

  1. Don’t run through the pain.
  2. Listen to your body.
  3. Cross train.
  4. Don’t do too much too soon.
  5. Gradually introduce the new (for example: changing shoes, strike patterns, etc.)

Questions? Schedule With Dr. Rosemary Buckle

For more information about running health and safety, schedule an appointment with Dr. Rosemary Buckle at Houston Institute for Sports Medicine & Orthopedics by calling (713) 756-5546.

Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.