The Owww Factor : Common Injuries - Extract from RunnersWorld.com

Hurt Feelings
Four common injuries—and how to treat them
By Michelle Hamilton

Every runner hates to get sidelined. Unfortunately, any time you ratchet up your training, your chance of getting hurt rises, says Clint Verran, a 2:14 marathoner and physical therapist in Lake Orion, Michigan. Your best bet is to follow tried-and-true training advice: Build mileage slowly, add intervals gradually—and address aches and pains immediately. Here's how.


Shinsplints

The Hurt
Any pain on the front of the lower leg

The Cause
Running in worn-out shoes or dialing up your mileage or speed too quickly can lead to inflammation, a muscle tear, or a stress fracture. "Shin pain is usually caused by overpronation or a high arch, both of which can be corrected by wearing a more stable or more cushioned shoe," says Verran.

The Fix
Ice twice a day for 15 minutes, and stretch your calves. Go to a specialty running store to determine your foot type and find the right shoe (and don't go beyond 400 miles in any pair). You can also experiment with over-the-counter inserts for greater arch support, says Verran.


Plantar Fasciitis

The Hurt
Pain in the bottom of the foot, sometimes between the arch and the heel. "If the first few steps out of bed in the morning hurt, you have plantar fasciitis," says Verran.

The Cause
The inflammation of the plantar fascia is usually due to a high arch or a tight Achilles tendon, which connects the calf muscles to the heel. Also, Verran sees more cases in the summer and fall in people who spend their time barefoot or in flip-flops.

The Fix
Ice where it hurts, and stretch your calves. Another trick: Roll out the bottom of your foot with a golf ball to elongate the fascia. And consider added arch support with an over-the-counter insert or custom orthotics.


Runner's Knee

The Hurt
Soreness or pain around the front and inside of your kneecap

The Cause
The inflammation of the connective tendon in and around the knee or damage to the cartilage under you kneecap often leads to patella pain. It's often associated with overpronation, too much mileage, running in worn-out shoes, and weak thighs and glutes.

The Fix
Take two days off and ice for 15 minutes twice a day. Get a more stable shoe. Strengthen your hips, quads, and hamstrings. "You could also try a Cho-Pat, a knee strap," says Verran. "Half the people who use them find relief."


IT-Band Syndrome (ITBS)

The Hurt
Sharp stab, ache, or burning sensation on the outside of the knee due to an inflamed iliotibial band (ITB), a long band of connective tissue that runs over the outer bone of the knee and along your upper leg.

The Cause
A sharp increase in mileage, hill work, or speedwork can stress your ITB.

The Fix
"Get on a foam roller," says Verran. "Rolling out the sides of your legs helps treat and prevent IT-band pain." Roll out your IT band after every run, then ice the outside of the knee for 15 minutes twice a day.