That dirty little “I” word. Let’s face it: Injuries suck. They keep us from doing what we love. Let’s talk about some common ones. Any of these sound familiar?
- Plantar Fasciitis. This is when the bottom of the foot gets stiff and angry due to inflammation. PF stems from overuse, overtraining and wearing shoes that have seen better days. Treatment: Stretching the calves and feet, strengthening the muscles in and around the feet and icing will provide relief. Active Release Therapy (ART) will help break up scar tissue, helping you to regain normal, pain-free function.
- ITB Syndrome. Otherwise known as Illiotibial band, this is the thing that runs down the side of your leg from hip to knee. ITBS occurs when this band becomes inflamed. This typically happens by running the same routes, the same direction, aggressive downhill running, or increasing mileage too quickly. Treatment: Become BFFs with your foam roller. Also be sure to strengthen your hips, quads, hamstrings and glutes.
- Runners Knee. Formally known as patellarfemoral knee syndrome, runners knee manifests as a dull ache just below the kneecap that worsens as you increase the intensity of your exercise. Causes of runners knee include uneven running surfaces, wearing an incorrect shoe type for you, poor biomechanics and weak hips and quads. Treatment: Proper footwear, correcting poor running form, changing up your running routes, varying the surfaces you run on and of course strengthening the muscles around your knees.
- Achilles Tendonitis. We’re talking more inflammation here. This time at the back of the lower leg just above the foot. Tight calves, overuse and unsupportive shoes are often to blame. Treatment: Rest, ice and compression will provide short-term relief, but in the long-term, stretching and strengthening must be part of your routine. Calf raises, single-leg deadlifts and single-leg squats are a great start.
- Shin Splints. This is a general term for pain in the shins. In mild cases, muscles in this area may be inflamed and tender. Worst case, shin splints can progress to a stress fracture status. Newer runners and those of us who ramp up mileage or intensity very quickly are especially prone to shin splints. Treatment: Rest, ice and anti-inflammatories will help reduce discomfort. Listen to your body and make sure your training plan is designed to increase running volume gradually. Running on trails and soft surfaces will help ease the impact as well.
You may have guessed I’m no stranger to injuries (I’m a veteran of all of the above except, knock wood, #1 and #5). I enjoy compression and have worn my share of sleeves, braces and straps. Recently I had the opportunity to test a few products from the OS1st Brace Layer System. All items feature latex-free, moisture-wicking fabric. They’re specially designed to promote circulation and expedite recovery after tough workouts.
Performance Knee Sleeve. Compression varies by zone so there’s less in areas that need mobility (where your knee bends) and more on muscles. I found this sleeve easy to get on and off, yet it stays comfortably and securely in place during activity. Now that I’ve returned to strength training after a long season of marathon training, I notice my left knee is a little weak. I’ve been wearing this sleeve when I squat and to aid the recovery process.
Compression Foot Sleeves. These toeless compression anklets slip on and help relieve the pain of plantar faciitis, achilles tendonitis, arthritis and other types of foot pain. To me they feel like an awesome foot massage after a long run. Thing 1 has a history of repeated sprained ankles and appreciates the medical-grade orthopedic support.
Compression Calf Sleeves. Unlike other sleeves, these are calf-shaped for the best fit. The zone technology features graduated compression ranging from light to firm for optimal muscle support, enhanced circulation and faster recovery. I ran the Marine Corps Marathon back in 2012, just back from a calf strain. I wish I had these sleeves then.
Overall: This may be my favorite line of compression products. Seriously they are all that good. The fabric, fit and workmanship is top notch. These are all great items to keep in your “runner’s toolbox” to help prevent injury and aid recovery. Find the Os1st brand at many local running stores. Use the store locator for one near you.
Have you experienced any of these running injuries? What’s your favorite exercise recovery tip? Did you enter my giveaways here and here?
I’m linking up with Courtney, Mar and Cynthia for the Friday Five…
…and with Jill for Fitness Friday.
ahhh only I would struggle with my IT BAND as a non runner!
but you have me wondering if it could be because I walk the same routes fairly regularly??
I need to get me some of that ART. I’ve tried everything for this PF. Becky says I should do trigger point injections. Everything sounds painful…
I have suffered from 1 + 2 + piriformis syndrome. Ugh. No fun. They were all relatively early in my running career when I probably increased volume too quickly. I haven’t really had issues since I dialed back to focus on 10K and shorter distances. Hoping if I ramp this year to a end of year 13.1 that I’ll have enough strength and stability to manage it injury free!
ITBS. Off and on my whole running career. I work diligently on strengthening those problem areas, but it still strikes me sometimes.
This is the first year in a loooong time that I made it through all my halfs uninjured (although I still have had on and off again IT achiness).
I used to say KT Tape, now I’m a Rocktape girl. Tape is awesome. It lets me push hard in a race and not have to worry about it (assuming I am not injured to begin with, but even if I am, it definitely minimizes the aftermath).
I tried knee braces and a knee strap — for me, not anywhere near as good as tape. And a good chiropractor.
I have had all of these to varying degrees! From an angry IT band that bothers me regularly to a random case of shin splints I got like 5 years ago and they only lasted a day and a half! lol.
I am a firm firm firm believer in compression! And as an injury prone athlete, they have really helped me. And when I get lazy about stretching, I definitely notice it. I’ve found that doing yoga weekly also helps keep me limber.
Lucky for me (knock on wood here) that I have only ever had shin splints and that was many many years ago. I am a big compression fan too and would never be without it now. Great article.
I have the foot compression sleeves from sure feet and love them! Currently suffering from #1 and the foot sleeves seem to help 🙂
I wear my compression socks all day at work (have them on now) since my tibial stress fracture. I think it has made a huge difference in how I feel. Why can’t we run and not get all the plagues…
Good stuff Marcia!
Fix me.
Please?
ugh. Injuries. I do think compression helps, though!
I have achilles and calf issues. I may have to check out those sleeves…
I’ve had problems with my IT band but foam rolling does help!
I’ve never experienced any of these thankfully. I have had calf issues and post tib tendinits flare ups though. I swear by KT tape to help with those and lots and lots of stretching!
I definitely have suffered from #2 and #3. I don’t wish that kind of pain on my worse enemy!
Compression is a great way to help treat and/or prevent injuries. Is there ever such a thing as owning too much compression gear?!?
Compression is a wonderful thing. Injured or not. Especially compression tights.
My Sister in law is dealing with Plantar Fasciitis! I need to tell her about the compression foot sleeves!! She needs to get them!! I had a peraformis issue a couple of years ago and had to totally stop running! I’m all about compression socks for runs longer then 10 miles
I have had pretty much all, though thankfully not severe, cases of the above except PF. Rest, ice, changing my shoes, and orthodics especially changed my life. I do dynamic warm up, then stretch and foam roll a lot afterwards. Increasing mileage, uneven roads as well as intervals were the cause for me.
Fingers crossed for my ITBS it has been quiet the last several races and long runs! My foam roller is my bff for sure! Great advice Marcia! 🙂