Overuse injuries are common among runners but, fortunately, they can be prevented with some strategies that aren’t too hard to implement. They’re often the result of overtraining, improper form, or lack of rest and recovery. Here, get expert advice and practical tips on how to prevent overuse injuries.
How do overuse injuries happen?
By identifying factors that cause overuse injuries, you can take proactive steps to prevent them. Here are some common causes:
Overtraining
Some runners mistakenly use the “more is better” approach when it comes to running. However, the repetitive impact of running on the joints and muscles can take a toll over time and lead to conditions such as shin splints, ITB syndrome, or runner’s knee.
Following a training schedule can help you gradually increase your mileage and intensity so you don’t overdo it.
Also, try not to increase your overall mileage by more than 10% each week. And give yourself a down week every few weeks when you actually take a step back in mileage, to give your body a break.
It’s also crucial to incorporate cross-training and rest days to prevent these common running injuries.
Improper footwear
If you’ve been feeling muscle fatigue, shin splints, or some pain in your joints — especially your knees — you may be wearing running shoes with inadequate cushioning. They may be the wrong type of running shoes for your foot and gait, or they may need to be replaced.
Poor Technique and Form
Improper running form is often a cause of running injuries. For example, overstriding—or your feet landing way in front of your hips rather than underneath them—can lead to injuries such as shin splints and joint pain. It’s also a less efficient way to run because you’re in essence braking with each step. It’s a lot harder to push off your foot when it’s in front of your hips.
Ignoring Rest and Recovery
Taking time to rest and recover after hard workouts or long runs allows our muscles to replenish energy stores, reduce inflammation, and repair any microscopic damage that may have occurred during exercise.
Our bodies adapt and become stronger during recovery periods, allowing us to perform at our best. Without sufficient rest, the stress accumulates, making us more susceptible to overuse injuries.
Prevention Tips to Avoid Overuse Injuries
Here are some practical tips to help you prevent overuse injuries and continue enjoying your favorite activities pain-free.
Don’t ramp up your mileage or intensity too quickly
Be conservative about how often, how long, and how much you run. Don’t increase your weekly mileage by more than 10%. If you’re new to running or are coming off a long break, start with walking first, and then progress into a run/walk program.
Prioritize rest and recovery
Pushing your body to its limits day after day without allowing ample time for rest can lead to overuse injuries. By listening to your body and recognizing when it needs a break, you can avoid pushing it too far.
Incorporating regular rest days and recovery runs into your training schedule gives your muscles and joints the opportunity to repair and rebuild, reducing the risk of injury.
Rest and recovery also help to prevent mental burnout and improve our overall well-being. Pushing ourselves too hard without allowing adequate time for rejuvenation can lead to decreased motivation, fatigue, and even depression.
Prioritizing recovery strategies, such as good sleep, proper nutrition, and stress management, we can maintain a healthy balance that supports our physical and mental health.
Vary your workouts
Repeating the same exercise or activity repetitively can place excessive strain on specific muscles and joints, making them more susceptible to injury. By incorporating different exercises and activities into your routine, you engage different muscle groups and reduce the repetitive stress placed on certain areas of the body.
Use proper form
By using proper running form, you can reduce the strain on your muscles and joints, minimizing the risk of injury. Get advice on some tweaks you can make to improve your running form, including not slouching, keeping your head up, and making sure your feet are pointing straight ahead.
Additionally, an expert such as a physical therapist or running coach can evaluate your form and offer exercises and suggestions for improving it.
Pay attention to any aches and pains
If a pain gets worse as you’re running, that’s a red flag and you should stop your run. Look for injury warning signs and know when you shouldn’t run through pain.
Practice active recovery
Foam rolling, stretching, and other recovery techniques help to promote blood flow, reduce muscle tension, and aid in muscle recovery. By incorporating these strategies into your post-run routine, you can improve your body’s ability to recover and reduce the risk of overuse injuries.
Additionally, scheduling regular massage or physical therapy sessions can provide further benefits in terms of injury prevention and overall physical well-being.
Replace your running shoes
Your running shoes lose shock absorption, cushioning, and stability over time. One of the easiest things you can do to prevent overuse injuries is replace your running shoes when they’re worn-out.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surfaces on which you run.
Smaller runners can wear their shoes until the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you frequently run outside, you’ll need to replace your running shoes sooner than if you’re mostly run on the treadmill.
More Advice on How to Prevent Overuse Injuries:
- Strengthening Exercises to Prevent Knee Pain
- Pre-Run Warm-up Exercises
- How to Stay Relaxed When Running
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
