When you go for a run, do you routinely run 5 miles or more? Perhaps you get that “runner’s high” as the exercise clears your mind and lifts your mood. Running also strengthens your muscles and builds endurance. However, your body can experience too much of a good thing. As a long-distance runner, you’re susceptible to some common knee injuries.
Our board-certified orthopedic surgeon, Dr. Jonathan Shults, with Coastal Empire Orthopedics, is also a sports medicine specialist. Dr. Shults understands the types of injuries runners often sustain, and here he offers tips on how to avoid them.
Following are 5 common knee injuries that Dr. Shults sees in patients who run long distances.
Does your kneecap start hurting when you’re near the end of a run? You have runner’s knee, or patellofemoral pain syndrome.
Does the outside of your knee hurt after you’ve been running for a while? You likely have iliotibial band syndrome, commonly known as IT band syndrome. Your iliotibial band is strong connective tissue that runs from your hip to your knee on the outside of your leg. You may run so much that the band starts rubbing against your femur, your thigh bone.
All that pounding on the pavement could lead to patellar tendonitis, commonly known as jumper’s knee. The tendon that joins your kneecap to your shinbone can become inflamed with overuse.
Your meniscus is a piece of strong cartilage that cushions the space between your thigh bone and your shinbone. Runners are especially prone to medial meniscus injuries, around the inner part of the knee.
If the front of your shinbone starts hurting and stops you from running, you have shin splints. You have to take a rest to allow the inflammation to heal.
As a runner, you know you’re at increased risk of knee injuries. Paying attention to some common-sense strategies can help you avoid them.
Perhaps you’ve been on a long vacation and haven’t gotten in your usual runs. You may be recovering from an injury. You don’t want to reinjure yourself.
Although you’ve missed running, don’t try to start at your usual speed and distance. Start slowly and only gradually increase the velocity and length of your run. Only increase both by about 10% per week to eventually attain your normal speed safely.
Be sure to keep track of when you last bought your running shoes. Worn-out shoes lose the cushion you need to prevent knee injuries such as shin splints or IT band syndrome.
Focus on strengthening your glutes, quads, hamstrings, and hips to help support your knee joints. Perform leg and core exercises 2 times a week to help avoid injuries.
Cross-training provides variety to your exercise routine. You’ll get cardio benefits from cycling or swimming while engaging in a lower-impact activity that helps prevent an overuse injury.
Dr. Shults can evaluate your running technique to ensure you’re using proper biomechanics. Be sure to avoid extra-long strides. Running “softer” helps avoid knee injuries.
Your muscles, ligaments, and tendons need rest in order to recover after you exercise. Avoid an overuse injury that can keep you off the track for weeks. Schedule rest days and enjoy them.
Call or message our office in Savannah, Georgia, if you’re experiencing undiagnosed knee pain. We help you recover safely.
