Ready to Up Your Mileage This Fall? Avoid These Common Runner’s Injuries

Fall brings cooler weather and a break from summer humidity. For many runners, it’s the perfect time to start increasing mileage — but did you know that upping your mileage can increase your risk of running injuries?

Pushing your limits puts extra strain on your legs and feet, and it makes injuries like shin splints and plantar fasciitis more likely. The good news is that increasing your mileage doesn’t have to come with injury.

At Full Orthopedics Urgent Care, in North Miami Beach, Florida, our team specializes in foot and ankle pain. We’re here to help you understand these common runner’s injuries, so you can take preventive measures and keep running strong throughout the season. Here’s what you need to know.

1. Runner’s knee

Runner’s knee, or patellofemoral pain syndrome, is one of the most common injuries among runners — hence its name. It manifests as pain around your kneecap, and that pain may be exacerbated by running downhill, squatting, or sitting for long periods.

Preventing runner’s knee

Runner’s knee is typically caused by overuse, poor running form, or muscle imbalances in your legs. To lower your risk of this injury, take time to strengthen your quadriceps and hip muscles as well as increase your running distances.

Strength training offers better support to your knees, and wearing well-fitting running shoes helps too. Consider incorporating cross-training activities like cycling or swimming to maintain overall fitness, and give your knees a break from the repetitive impact of running once in a while.

2. Shin splints

Shin splints refer to pain along the inner edge of your shinbone (tibia). This pain is often the result of overtraining, especially when increasing your mileage too quickly or running on hard surfaces. Shin splints can be exacerbated by improper footwear or running with a poor stride.

Preventing shin splints

Gradually increasing your mileage to give your body time to adapt is one of the best ways to avoid shin splints. Make sure you run on softer surfaces like grass or trails when possible, and invest in quality running shoes that provide good arch support. Stretching your calves and strengthening your lower legs with exercises like toe raises can also help prevent shin splints.

3. Achilles tendinitis

Achilles tendinitis is the inflammation of the Achilles tendon, which connects your calf muscles to your heel bone. It causes pain and stiffness in the back of your heel, particularly after running. This injury often develops from repetitive stress, especially when running uphill or increasing your intensity too quickly.

Preventing Achilles tendinitis

To prevent Achilles tendinitis, focus on strengthening and stretching your calf muscles. Eccentric calf raises, where you slowly lower your heel below the edge of a step, can be particularly beneficial.

Warm up properly before running, and avoid sudden increases in mileage or intensity.

4. Plantar fasciitis

Plantar fasciitis is characterized by pain in the bottom of your foot, especially near your heel. It's caused by inflammation of the plantar fascia, a thick band of tissue that supports the arch of your foot. Like the other injuries we’ve discussed, plantar fasciitis is often the result of overuse, running on hard surfaces, or wearing worn-out shoes.

Preventing plantar fasciitis

Start by choosing running shoes that provide adequate arch support and replacing them regularly to avoid excessive wear. Stretching the plantar fascia and your calf muscles before and after running can help maintain flexibility and reduce your risk of injury. If you notice pain in your foot, orthotic inserts might be a good option to provide additional support.

Running is a fantastic way to stay fit, and fall is a great time to increase your mileage, but it's essential to listen to your body and take preventive steps to avoid injury. By gradually increasing your mileage and focusing on strength and flexibility, you can minimize your risk of common runner's injuries and continue to hit the pavement pain-free.

If you do experience persistent pain or discomfort, don't hesitate to consult our team at Full Orthopedics Urgent Care. Call our office to schedule an appointment or check in online to get started. You can also stop by our office — we take walk-ins.