Ready to Up Your Miles This Summer? Avoid These Common Runner's Injuries

Running checks pretty much every box on the fitness checklist, a strong aerobic activity that helps to control your weight while improving cardiovascular health and building strength. For many, it’s natural to want more of the good benefits by adding miles, particularly when summer weather arrives. 

When you increase your distance, though, you also increase the risk of injury. At Mastracco Foot & Ankle, we’re here for you when common runner’s injuries strike. Today, let’s take a look at the problems you’ll want to avoid as you add distance to your running routine. 

Avoid too much, too soon

When your existing running pattern is working, you’ve got a great foundation to work from, and you can avoid injuries by being mindful of how you work toward longer distances. There’s an allure to simply knuckling down and pushing through to your new target distance.

That may be a shortcut to injuries, though. Instead, consider the 10% rule. Increase your distance no more than 10% of last week’s mileage.

If you can handle the distance with little additional effort, great! It’s more likely that it will take some time before you handle the new distance with ease. Give yourself time to get comfortable before tackling another 10%.

Be on the lookout for changes to your body. This is the time when common running injuries are likely to emerge. Catching these early, and adapting with rest or medical treatment, can keep you on the move.

Common runner’s injuries

As you add distance to your schedule, keep an eye on injuries like these: 

Achilles tendinopathy

One of the most common foot injuries linked with ramping up running distance and intensity is damage to the Achilles tendon, the connector of muscles attached to the heel. Rather than tendinitis, which involves inflammation of the tendon, Achilles tendinopathy results from the breakdown of tendon tissue, including partial or complete tears. 

Blisters

The additional miles add up to additional friction, and that could mean a rash of new blisters. While these usually aren’t serious, they can be painful enough to interrupt your training routine. 

Heel bursitis

The bursa sac at the upper connection point of the Achilles tendon can become inflamed more easily when you’re running uphill. Consider adding flat distance to avoid this painful disorder. 

Plantar fasciitis

The additional stress on your feet from running longer distances can add micro tears to the plantar fascia, the band of tissue that connects toes to heel. Morning and evening pain are characteristic of this injury, which can linger without sufficient rest. 

Stress fractures

Once again, the additional load on your feet that comes from running longer distances may be enough to damage structures of the feet. Stress fractures are bone fractures that form from increased running schedules without adequate recovery time. Generally, pain from stress fractures starts mild and builds over time. 

Contact Mastracco Foot & Ankle when you run into foot problems you can’t address at home. Book your appointment online or by phone with our North Canton, Ohio, office today, or as soon as new running pain starts.