3 Common Sources of Runners' Leg Pain - and How to Treat Them
3 Common Sources of Runners’ Leg Pain - And How to Treat Them
As long-time runners know, leg pain can be an all-too-familiar issue. With proper training, stretching, and warmups, you can greatly reduce your risk of pain. It’s important to educate yourself on the most common sources of pain, and know how to treat them and avoid them altogether.
If you are experiencing leg pain, please contact the Oregon Running Clinic office for a consultation to help you run injury-free.
Shin Splints
This term is used to describe pain along the medial (inner) side of the tibia. Typically, you’ll feel pain along a third or more of the bone. The pain begins during running, and will resolve later. There may also be swelling.
Shin splints are actually microscopic tears of the muscle away from the lining of the bone. Shin splints are more common in novice runners, as well as overpronation and after running on hard surfaces.
How to treat Shin Splints for Runners
An ice bath is a good way to treat shin splints immediately after a run. Replacing your shoes to find something with better arch support will help you avoid future shin splints, as will running on softer surfaces.
You can also avoid shin splints by improving your flexibility and strength of your calf muscles.
To strengthen the muscles of the lower leg, place a weighted ring on your foot and point your foot up, in, and out. Repeat for 10 reps. Perform three sets.
Stress Fractures
A stress fracture is an injury of the bone due to repetitive microtrauma. While low amounts of stress is good for your bones, and is what helps them grow stronger, excessive stress causes microscopic trauma and microfractures. This is because the bone doesn’t have enough time to rebuild.
You may have a stress fracture if you have bone pain on impact. Initially, the pain develops during the run but may even resolve during the course of the run. Over time, you may notice pain even when walking. Repeated stress on a stress fracture can result in a complete fracture of the bone.
One tricky thing about stress fractures is x-rays will not reveal abnormalities for at least two weeks and possibly much longer. MRI and three-phase bone scans can detect stress fractures much earlier.
How to Avoid Stress Fractures for Runners
If you believe you have a stress fracture, you need to cease all high-impact activities immediately. (Low-impact exercise can continue). You may need a walking boot, crutches, or cane if there is pain with walking. with sufficient rest, most athletes can return to a training schedule after 6-8 weeks.
To avoid future stress fractures, you need to determine the source of your own injury. Increasing training too quickly (intensity and/or distance) is the most common cause of this injury. Low bone density or low levels of vitamin D can predispose runners to stress fractures. Work with a trained professional to determine how you can change your training routine to reduce your risk.
Tendinitis
Tendinitis is causes by inflammation of the tendon, which is what attaches muscle to bone. It causes pain when the muscle is stretched or contracted. Some tendons may be inflamed and tender to touch as well.
The causes of tendinitis often depends on what part of the body is effected. Achilles tendinitis may be caused by a sudden increase in hill work or speed work, or by abruptly switching to racing shoes. Overpronation may cause inflammation of the posterior tibialis tendon, while a stiff, underpronated gait may inflame the peroneal tendon.
How to Treat Tendinitis for Runners
Icing the injury for 15 to 20 minutes three to four times a day will help reduce swelling. Stretching the achilles tendon before running will help reduce your risk, as will the strengthening exercises listed above for shin splints. Depending on which types of tendinitis you are prone to, you may find different strengthening exercises fro that tendon.
If you’re ready to stop struggling with leg pain from running, contact Oregon Running Clinic for a consultation.