Running in Thousand Oaks CA is a popular form of exercise that can help improve cardiovascular health, build endurance, and reduce stress. Here at Complete Performance Center in Thousand Oaks CA we see a myriad of running injuries. As I said running is a great form of cardio however, it also carries a risk of injury. In fact, studies have found that up to 80% of runners will experience an injury at some point in their running career. In this article, we will explore the top 5 injuries we see at our office Complete Performance Center in our patients and how to prevent and how we treat them.

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Runner's Knee in Thousand Oaks CA

Runner's knee, also known as patellofemoral pain syndrome, is a common injury in runners. It is characterized by pain around or behind the kneecap and can be caused by a variety of factors, including overuse, incorrect footwear, muscle imbalances, or trauma to the knee.

Symptoms of runner's knee include pain or aching around the kneecap, especially when bending or straightening the leg, popping or grinding sensations in the knee, and swelling or tenderness around the kneecap.

To prevent runner's knee, it is important to maintain proper form and avoid overuse. This means gradually increasing mileage and intensity, wearing proper footwear, and strengthening the muscles around the knee. Exercises such as lunges, squats, and leg presses can help improve strength and stability. A proper fitted orthotic is sometimes needed as to create a more efficient and even running gait as well.

Treatment for runner's knee includes rest, ice, shockwave therapy, PRP treatment and anti-inflammatory medication. Physical therapy and sports chiropractic care can also be helpful in treating this injury, as it can help improve strength and flexibility in the function of the knee.

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Achilles Tendinitis

Achilles tendinitis is an overuse injury that affects the Achilles tendon, which connects the calf muscles to the heel bone. It is often caused by running uphill or downhill, sudden increases in mileage or intensity, or wearing improper footwear.

Symptoms of Achilles tendinitis include pain and stiffness in the Achilles tendon, especially in the morning or after prolonged periods of inactivity, swelling or tenderness around the heel, and a cracking or popping sound when flexing the foot.

To prevent Achilles tendinitis, it is important to gradually increase mileage and intensity, stretch the calf muscles regularly, and wear proper footwear. Strengthening exercises, such as calf raises and eccentric heel drops, can also help prevent this injury.

Treatment for Achilles tendinitis includes rest, ice, Graston techniqu, and anti-inflammatory medication. Physical therapy and sports chiropractic treatment can also be helpful in treating this injury, as it can help improve strength and flexibility in the calf muscles and Achilles tendon.

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Shin Splints

Shin splints, also known as medial tibial stress syndrome, is a common injury in runners. It is characterized by pain along the shin bone and can be caused by overuse, improper training techniques, or flat feet.

Symptoms of shin splints include pain or aching along the shin bone, especially during or after exercise, swelling or tenderness along the shin bone, and weakness in the affected leg.

To prevent shin splints, it is important to gradually increase mileage and intensity, wear proper footwear, and incorporate strength and flexibility exercises into your training routine. Exercises such as calf raises, toe raises, and ankle circles can help improve strength and flexibility in the lower leg.

Treatment for shin splints includes rest, ice, taping, graston, and anti-inflammatory medication. Physical therapy and sports chiropractic can also be helpful in treating this injury, as it can help improve strength and flexibility in the lower leg.

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Plantar Fasciitis

Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. It is often caused by overuse or improper footwear.

Symptoms of plantar fasciitis include pain or aching in the heel or arch of the foot, especially during the first few steps in the morning or after prolonged periods of inactivity, and tenderness or swelling in the affected area.

To prevent plantar fasciitis, it is important to wear proper footwear, a properly fitted orthotic, and gradually increase mileage and intensity. Stretching exercises, such as calf stretches and plantar fascia stretches, can also help prevent this injury.

Treatment for plantar fasciitis includes rest, ice, shockwave therapy, PRP treatment, botox, and anti-inflammatory medication. Physical therapy and sports chiropractic can also be helpful in treating this injury, as it can help improve strength and flexibility in the inner foot structures and lower leg.

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IT Band Syndrome

IT band syndrome is an overuse injury that affects the iliotibial (IT) band, a thick band of tissue that runs along the outside of the thigh. It is often caused by running on banked surfaces, overpronation, or muscle imbalances.

Symptoms of IT band syndrome include pain or aching on the outside of the knee or thigh, especially during or after exercise, swelling or tenderness in the affected area, and a popping or snapping sensation in the knee.

To prevent IT band syndrome, it is important to gradually increase mileage and intensity, wear proper footwear, and incorporate strength and flexibility exercises into your training routine. Exercises such as clamshells, side leg lifts, and hip flexor stretches can help improve strength and flexibility in the hip and thigh muscles.

Treatment for IT band syndrome includes rest, ice, graston, PRP treatment and anti-inflammatory medication. Physical therapy and sports chiropractic can also be helpful in treating this injury, as it can help improve strength and flexibility in the hip and thigh muscles.

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Conclusion

In conclusion, here are the top 5 running injuries we see the most at our office they are runner's knee, Achilles tendinitis, shin splints, plantar fasciitis, and IT band syndrome. Here at Complete Performance Center in Thousand Oaks CA we treat many runners, athletes, and triathletes. To prevent these injuries, it is important to gradually increase mileage and intensity, wear proper footwear, train to prevent injury and incorporate strength and flexibility exercises into your training routine. If you do experience an injury, rest, ice, and anti-inflammatory medication can help reduce pain and swelling. And if these don't fix your running injury then call or book an online appointment with Complete Performance Center and lets get you back on the trails running pain free.