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Running Injuries Resulting From Over-Training

By Spiridon Rafter

"About 90% of running injuries are due to over-training," says podiatrist Stephen Pribut from the George Washington University Medical Center. He adds, "A very slow buildup is important, and so are rest days.

Avoid the terrible too’s -- training too much, too soon, too often and too fast." Despite this sage-like wisdom, many push themselves too far and are getting hurt out there.

Runner’s knee is a common running injury, accounting for 42% of all overuse injuries. Also called patello femoral pain syndrome (PFPS), it is caused by an erosion of the cartilage behind the kneecap.

See An Orthopedic Doctor

This injury may occur due to decreased strength in the quad muscles or by wearing running shoes that lack the necessary forefoot support. Unfortunately, you will need to review your options and see an orthopedic doctor to begin a full-fledged physical therapy program, if this happens to you.

You’ll need to run less, avoid activities that require your damaged knee(s) to be bent, avoid downhill walks and buy more stable orthopedic walking shoes. "If your feet have good form, your knees will follow," says Dr. Stephen Pribut. You’ll also need to cut back on your running and do hamstring/calf muscle stretches, as well as straight leg lifts.

Learn Proper Running Techniques To Avoid Injuries

Stress fractures are another of the most common running injuries, particularly in the tibia, the femur or the sacrum. Dr. Pribut says this injury is typically caused by over-training, calcium shortage or a biomechanical flaw.

In this case, it’s important that you learn the proper running techniques to avoid future injury. "The more the miles, the greater the stress," says Lewis G. Maharam M.D. He also warns that this is one injury that should not be taken lightly.

Stress Fractures Are A Prelude To A Fracture

"Stress fractures are like a hardboiled egg: the shell is cracked and next stop is a full-fledged fracture." He says this is one of the only conditions that results in the cessation of running. He explains, "We put them in a pool for water-running because stopping exercise is unacceptable to runners."

Many running injuries are also caused when the foot doesn’t land and push off exactly as it’s supposed to during long distance running. For instance, plantar fasciitis is caused when the calf muscles tighten and the arch of the foot lowers too much, causing a condition called "excessive pronation."

According to Dr. Lewis G. Maharam, "It is usually corrected with orthotics and calf stretches." Achilles tendonitis is a similar type of stress and inflammation. "If you are pronating to the side and pulling at an improper angle, it becomes stressed and inflamed," Dr. Maharam explains. "That’s why getting an orthotic to correct the biomechanics of your foot stroke at push-off is key."

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

This Article was about Running Injuries.

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

About the Author:
Spiridon Rafter is an author of exercise, diet and nutrition articles including Gatorade Sports Drink, Home Gym Equipment, Treadmill Vs Elliptical, Sports Drink Market, Bowflex Home Gym.
Keep a lookout for more of her articles coming soon.

More Facts About Running

Should I have special clothing and shoes if I want to run?
Technically you really do not need special clothing or shoes if you want to run but there are some that can definitely help you. You should choose clothing that is light and comfortable. Many people are turning to special clothing that helps whisk away the sweat so that the runner can continue without getting overheated. The right shoes are important if you are running on a daily basis.

The shoes should have good support and also provide some cushion and spring. Some runners are turning to new shoes that resemble bare feet. It is thought that people who run in their bare feet are less prone to injury because they are using the proper muscles to propel themselves.

Obviously you do not want to run on pavement or rocks barefooted so many shoe manufacturers are now offering protective foot coverings that still let the runner feel as if they are going bare foot.