Prevent Running Injuries For Women Over 40

Prevent running injuries with these helpful tips!

Running has never been more popular than it is today. Just look on any event website and you will see tons of local 3K, 5K half marathons and full marathons. Running is a great way to get active and to improve your cardiovascular endurance. But when you are pounding the pavements (or the treadmill), you may acquire some running injuries.

Here are some of the most common running injuries:

High heeled shoes and flats can contribute to plantar fasciitis. Get a supportive shoes to help ease the discomfort.

Plantar Fasciitis

Plantar Fasciitis is a common running injury of the foot. The plantar fascia is a thick connective tissue that runs under the arch of the foot from the heel to the ball of the foot. This chronic injury is typically caused by excessive pronation of the foot (arches rolling in), high arches, wearing unsupportive shoes like high heels, a tight Achilles tendon and/or other training errors or faulty running techniques.

Symptoms:

1. sharp, throbbing or searing pain on the inside or your arch.

Remedy:

1. Correcting faulty techniques

2. Massage

3. Ice

4. Stretching

5. Patience

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Achilles Tendonitis

The Achilles Tendon connects at the base of your heel and runs up into the your calf muscle.

Achilles tendonitis is caused by inflammation of the Achilles tendon or tendon sheath. Your Achilles tendon is located at the back of your heel and extends up to your calf.

Symptoms:

1. Pain or stiffness along the tendon.

2. Common causes are excessive running and uphill running.

Remedy:

1. Rest

2. Ice

3. Stretches

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Shin Splints

Click to learn how to stop and possibly avoid shin splints.

Shin Splints are characterized by pain in the front of your shin. It is caused by excessive stress of the border of the tibia (one of the leg bones) due to faulty techniques in running.

Symptoms:

1. Pain

2. Inflammation of the shin

Remedy:

1. Correcting faulty techniques

2. Ice massage

3. Stretching

Learn more about how to deal with shin splints here.

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IT Band Syndrome (ITBS)

IT Band – Running Injuries

Iliotibial band syndrome can be very painful. In the early stages pain decreases when running stops but the pain will return when running resumes. Runners beware if you ignore this injury! IT Band injury will affect sitting, walking and using the stairs. Typically, women are affected by this injury more than men due to the angle of the hips and legs or thigh muscle imbalances.

Symptoms:

1. A sharp pain that runs down the outside of your thigh (from your hip to your knee).

Remedy:

1. Stretching

2. Foam rolling

3. Massage

4. Rest

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Patellofemoral pain

Patellofemoral Pain Syndrome (a.k.a. Runner’s Knee)

This injure may occur when the thighs perform a higher load of repetitive stress from lengthening movements like running downhill. Strengthening the quadriceps with eccentric exercises along with rest and ice will assist in the healing process.

Symptoms:

1. Runner’s Knee has pain coming from the kneecap.

Remedy:

1. Strengthening the quadriceps with eccentric exercises

2. Rest

3. Ice

Even if you should become injured it doesn’t give you the excuse to stop working out. Unless you are in a full body cast…you CAN workout! I recommend seeing a doctor to diagnosis your symptoms, go to physical therapy if medically needed then see a qualified personal trainer (preferably with a background in physical therapy) to receive professional fitness program to address your needs. If you are interested in learning more about how Shape It Up can help you click here.

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