Spring Running Injuries and How to Avoid Them
As the weather warms up and the snow starts to melt, it’s tempting to lace up your running shoes and head outside to enjoy the fresh spring air. After a long winter of being cooped up indoors, many of us are excited to return to outdoor activities like running. While spring is a welcome season for runners, it also increases the potential for orthopedic injuries, especially when transitioning from indoor workouts to outdoor running.
At Orthopedic Specialists, we want to help you enjoy a safe and injury-free running season. Read on to discover the common spring orthopedic injuries runners face and how to ensure a healthy season.
Common Spring Running Injuries
1. Plantar Fasciitis
Plantar fasciitis is a common foot injury, especially for runners. It’s caused by inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. You might experience pain and discomfort in your heel, especially when you first wake up or after standing for long periods.
Why it happens during spring:
As you spend more time outside, you may also transition to less supportive footwear like flip-flops. Additionally, if your running shoes are old or worn out, they may no longer provide the support your feet need, increasing the risk of plantar fasciitis.
Tips to avoid plantar fasciitis:
- Wear shoes with proper arch support and cushioning.
- Replace your running shoes regularly (every 300-500 miles).
- Stretch your calves and feet before and after running.
- Consider orthotic insoles for added support.
2. Achilles Tendinitis
The Achilles tendon, which connects your calf muscle to your heel, can become inflamed due to repetitive stress. Achilles tendinitis is characterized by pain and stiffness in the back of the ankle, and it’s particularly common when runners switch from indoor treadmill running to outdoor running on harder surfaces.
Why it happens during spring:
Hard outdoor surfaces, such as pavement or concrete, place greater stress on the Achilles tendon than the softer surface of a treadmill. This added strain can lead to inflammation.
Tips to avoid Achilles tendinitis:
- Gradually increase your mileage when transitioning from treadmill to outdoor running.
- Strengthen your calf muscles with exercises like calf raises.
- Stretch your calves regularly before and after runs.
- Avoid running on hard surfaces too frequently, especially if you’re new to outdoor running.
3. Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is a common condition where you experience pain around your kneecap, often during or after running. It typically results from repetitive motion or poor knee alignment, causing irritation and inflammation.
Why it happens during spring:
Many runners tend to increase their mileage or intensity in the spring after a period of lower activity. This sudden increase in activity can put extra stress on the knee joint, especially if proper form or footwear is lacking.
Tips to avoid runner’s knee:
- Focus on strengthening your quadriceps and hamstrings to provide better support for your knees.
- Make sure you’re running with proper form—avoid excessive knee rotation or inward collapse of the knees.
- Avoid increasing your mileage too quickly; aim for no more than a 10% increase in weekly distance.
- Ensure your running shoes offer adequate cushioning and support for your knees.
4. Iliotibial Band (IT Band) Syndrome
The iliotibial (IT) band runs along the outside of your thigh, stretching from your hip to your knee. When it becomes tight or inflamed, it can cause pain on the outer side of the knee. IT band syndrome is a common injury among runners, especially those increasing their mileage or intensity after a winter break.
Why it happens during spring:
Tightness or weakness in the muscles of the hips, thighs, and lower legs can put additional strain on the IT band. Without a gradual return to running after winter, the IT band can become overworked and irritated.
Tips to avoid IT band syndrome:
- Stretch your hips and thighs regularly, paying close attention to the muscles around your IT band.
- Strengthen your hip and glute muscles to improve stability and reduce strain on the IT band.
- Avoid running on sloped surfaces, as this can aggravate the IT band.
- Gradually increase your mileage and avoid sudden changes in your running routine.
5. Shin Splints (Medial Tibial Stress Syndrome)
Shin splints are characterized by a dull ache or sharp pain along the inner edge of your shinbone, specifically in the area just above your ankle. They are often caused by overuse or sudden increases in activity levels, particularly when running on hard surfaces.
Why it happens during spring:
Shin splints are often seen in runners who return to outdoor running too quickly after a long winter break. The sudden increase in intensity or distance, combined with running on harder surfaces, can lead to irritation of the muscles and tendons in your lower legs.
Tips to avoid shin splints:
- Increase your mileage gradually and avoid jumping into long runs right away.
- Run on softer surfaces, such as grass or dirt trails, to reduce impact.
- Strengthen your lower legs with exercises like toe raises and calf stretches.
- Wear shoes that provide adequate support and cushioning.
6. Stress Fractures
A stress fracture is a small crack in the bone caused by repetitive force or overuse. Runners who increase mileage too quickly or have poor form often experience them in their lower legs and feet.
Why it happens during spring:
The excitement of warmer weather can sometimes lead to runners doing too much too soon. Increasing your running distance or intensity too quickly can put undue stress on your bones, leading to fractures.
Tips to avoid stress fractures:
- Avoid increasing your running distance by more than 10% per week.
- Cross-train with low-impact exercises like swimming or cycling to reduce the stress on your bones.
- Make sure you’re wearing shoes with proper support to absorb shock.
- Take regular rest days to allow your body to recover.
When to See a Doctor
While minor aches and pains are common for runners, it’s important to listen to your body and seek medical attention if you experience:
- Persistent pain that doesn’t improve with rest or stretching
- Swelling, bruising, or tenderness around a joint or bone
- Difficulty walking or running due to pain or discomfort
- A sudden, sharp pain that occurs during a run
- A noticeable deformity in the affected area
At Orthopedic Specialists, our team of experts is here to help you get back on track safely. If you’ve suffered an injury or if you’re experiencing pain that doesn’t go away, schedule an appointment with one of our Iowa orthopedic specialists. We’ll work with you to diagnose the issue and develop a treatment plan that gets you back to running in no time.
Stay Safe and Enjoy Your Spring Runs
The spring season offers a great opportunity to enjoy the outdoors and get active again, but it’s important to ease into your running routine and take steps to avoid injury. By following these tips and listening to your body, you can minimize your risk of injury and have a successful, enjoyable running season.
If you’re experiencing pain or injury, don’t hesitate to reach out to Orthopedic Specialists. We’re here to help you stay active and pain-free!
Contact us today to schedule an appointment or get more information about our services.
