Common Running and Walking Injuries - Balanced Movement Studio

Common Running and Walking Injuries

Brian Beatty, PT, CFP

First, have a basic idea of the structure of the body that hurts.
Is it muscle, tendon, ligament or joint?


Running Functional Anatomy Review


Common Running Injuries

  • Anterior Knee Pain
  • IT Band / Lateral hip or knee
  • Achilles and Plantar Fascia
  • Shin Splints – anterior shin


It Hurts [Here], Can I Keep Running?

Click here for our basic guidelines for continuing your running, changing your running, and when to seek further help.

Green Light = Continue
Yellow Light = Pay Attention, Make a Change but Continue
(let off the gas and slow a bit, not floor it to beat the red)
Red Light = Seek Professional Advice so that you don’t do permanent damage


Relationships of Common Tissue Stress and Injury to Gait Deviations

Try the movements in these short videos to help feel and understand the patterns of stress that create the symptoms of discomfort.


Anterior Knee Pain – lunge coming forward, hop and land knee forward vs hip back


IT Band / Lateral hip or knee – shift hips to side, shift back under


Achilles and Plantar Fascia – who lifts what? Hip to knee to foot


Shin Splints – anterior shin – knee forward and circle knee


Summary of ‘Medial Collapse’, the combined culprit of most running problems


Other Important Concepts

Rest
Exercise stresses the body and breaks it down, rest rebuilds the body in response to the controlled stress of the exercise.  Not enough rest = no rebuilding

Training Periodization:
Most sports follow a cycle, usually annual.  Training Periodization creates large cycles of work then recovery / relative down time to allow maximal performance.  This pattern is present in seasonality of most sports, but often disregarded in year round running. Plan your down time and stick to it or your body will break down and force it upon you.

Recovery:
Rehydrate and Refuel the body timely after activity.
The first 30 minute window post effort is critical.
Hydration Loss of 5% effects your physiology function,  10% effects performance.
Know what and how much to put in, what is coming out and the color of your pee.

Balanced Movement Studio

5 out of 5 stars

Harold Hill
Harold Hill

5 out of 5 stars

posted 1 year ago

With professional guidance from Elizabeth and Brian I have transformed my running form. The whole body approach to healthy form gave me strength to better my running performance. After 3 years I am still challenged with new dynamic exercise routines. With an entire package of wellness experts dealing in Yoga, Chiropractic, Message and more you can always be sure and find assistance for your health concerns.