What injuries can result from regular running? Doctor: If you run more than "this number" in one week, beware of "plantar fasciitis"
What sports injuries are likely to be caused by regular running? Medical warning: Exceeding “this number” in one week may cause plantar fasciitis
Running is one of the easier activities for people who are new to sports, but many people are also worried about the injuries caused by running. What are the common sports injuries that occur due to “running”? Generally speaking, sports injuries caused by running are mainly “lower limb injuries”, ranging from tendonitis, arthritis, fasciitis of various large and small leg muscles to stress fractures (fatigue fractures). If you experience heel pain, plantar fasciitis and Achilles tendinitis are more common.
Will running regularly make you more likely to suffer from joint degeneration or plantar fasciitis? How to avoid it? In fact, degenerative arthritis is most common in people who exercise moderately, followed by athletes who exercise excessively, and is most common in people who do not exercise. Among runners, plantar fasciitis is indeed one of the common problems. If you run more than 20km per week, the risk of plantar fasciitis may increase. However, it cannot be directly inferred that the risk of plantar fasciitis will increase with a high amount of exercise. increase because regular exercise (such as 20 minutes of exercise three times a week) actually reduces risk factors. Therefore, the key to preventing lower extremity injuries may instead be to take it step by step and avoid becoming a “weekend warrior.”
In addition, others such as the ACC 2016 Empirical Medicine Review Guidelines point out that street running, wearing pointed shoes, high arched feet and rear foot varus are factors that are more clearly related to plantar fasciitis in the running population; while those with plantar tendons Among female runners with a history of arthritis, high or low arches and increased vertical ground reaction forces were also found to be possible factors. Overweight non-athletes who run are also more likely to develop plantar fasciitis; having stronger “plantar muscles” may reduce the risk.
What treatments are available for running injuries? “1 Training” helps strengthen tissue and accelerate recovery
What are the rehabilitation or treatment methods for sports injuries caused by running? In fact, just like any other disease, drug treatment, physical instrument treatment (electrotherapy, hot and cold therapy, light therapy such as laser), shock wave therapy, injection therapy (steroids, proliferative therapy, PRP regenerative therapy), manual therapy, exercise training, and combination when necessary The use of protective gear can help recover from sports injuries after running. Patients should seek medical treatment promptly and conduct a complete examination of tissue structure damage to determine whether there is any activity restriction at this stage, and then gradually use “active exercise therapy” to strengthen the damaged tissue and improve the causes behind the problem, such as posture, training patterns and usage habits. , supplemented by other methods to control symptoms and accelerate recovery.
In addition to the above, patients also need to remember to properly protect the affected area, elevate the injured limb and apply pressure to avoid edema, avoid excessive anti-inflammation (such as excessive use of analgesic and anti-inflammatory drugs, excessive ice application), and correctly cultivate the concept of activity training and gradually Increase the resistance load again to avoid a vicious cycle caused by not being able to move. In addition, maintaining cardiopulmonary function training can also prevent the decline of cardiopulmonary function.
Are you more likely to get injured when running in these shoes? Is “barefoot training” better than training with shoes?
According to the British Journal of Sports Medicine, there is currently insufficient evidence to prove that specific shoe styles can help prevent running injuries, even for long-distance running. Most people choose running shoes based on the principle of comfort. However, if there are clear foot problems (such as abnormal arches) and related symptoms, some studies support that shoes with good sole cushioning function may have the function of preventing injuries, especially for Lighter runners. However, the research results are inconsistent and no clear conclusions can be drawn.
There is currently no clear evidence whether barefoot training can increase or reduce injuries. Some literature points out that it may be more common in people who are overweight and run more than 35KM per week. Therefore, this running method must be done step by step so that the foot muscles can There is gradual adaptation. If you experience any discomfort during running, you should immediately go to a rehabilitation clinic to seek medical advice to clarify your symptoms. During the treatment period, you should also actively participate in rehabilitation training in order to hope that the condition will improve as soon as possible.
References:
Willwacher, S., Kurz, M., Robbin, J. et al. Running-Related Biomechanical Risk Factors for Overuse Injuries in Distance Runners: A Systematic Review Considering Injury Specificity and the Potentials for Future Research. Sports Med 52, 1863–1877 (2022). Vasiliadis AV, Kazas C, Tsatlidou M, Vazakidis P, Metaxiotis D. Plantar Injuries in Runners: Is There an Association With Weekly Running Volume? Cureus. 2021 Aug 29;13(8):e17537. doi: 10.7759/ cureus.17537. PMID: 34646594; PMCID: PMC8477898.
van Leeuwen KDB, Rogers J, Winzenberg T, et al. Higher body mass index is associated with plantar fasciopathy/‘plantar fasciitis’: systematic review and meta-analysis of various clinical and imaging risk factors , British Journal of Sports Medicine 2016;50:972-981.
Napier C, Willy RW. Logical fallacies in the running shoe debate: let the evidence guide prescription. Br J Sports Med. 2018;52(24):1552 . Shoe Cushioning Influences the Running Injury Risk According to Body Mass: A Randomized Controlled Trial Involving 848 Recreational Runners. Malisoux L, Delattre N, Urhausen A, Theisen D. Am J Sports Med. 2020;48(2):473. Epub 2019 Dec 26. Body Mass and Weekly Training Distance Influence the Pain and Injuries Experienced by Runners Using Minimalist Shoes: A Randomized Controlled Trial. Fuller JT, Thewlis D, Buckley JD, Brown NA, Hamill J, Tsiros MD. Am J Sports Med. 2017 ;45(5):1162. Epub 2017 Jan 27.
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