Allison Perry

Running Too Much, Too Soon Can Be Risky: Shin Splints, Stress Fractures Are Common

Published: Jan 28, 2013

LEXINGTON, Ky. (Jan. 28, 2013) - The following column appeared in the Lexington Herald-Leader on Tuesday, Jan. 22.

 

By Brian Noehren

 

With many big races coming up in Lexington, including a half-marathon at the end of March, January is a prime time for runners new and seasoned to start a training regimen.

 

While most training programs are designed to build your endurance steadily and safely over several weeks or months, runners always face the risk of injury. Below are some of the most common running injuries that occur from overtraining or overtaxing the muscles and bones — in other words, running too much, too soon.

  • Shin splints. If you are experiencing pain around your tibia (the bone between the knee and ankle), you might have shin splints. Shin splints are very common, especially in those who are new to running. They can be caused by overtraining on uneven terrain or hard surfaces and/or wearing improper footwear.
  • Runner’s knee. Also <?xml:namespace prefix = owc /> known as patellofemoral pain syndrome, it is characterized by pain in the front and center of the kneecap. Runners who overpronate, who have weak thigh muscles or poor control of their hips might be at greater risk for developing this problem. 
  • Iliotibial band syndrome. This is the second-most common cause of knee pain in runners. The IT band is a long band that starts at the hip and runs down the side of the thigh, connecting at the knee. The repetitive motion of running — the flexion and extension of the knee — can cause this tissue to become inflamed. It often occurs in runners who have weak hip muscles or who suddenly increase their mileage.
  • Stress fractures. Runners tend to get these in the shin, heel or foot, and they are more common in women. They can be the result of overtraining and/or landing too hard. While an acute fracture is the result of a specific incident (like a fall), stress fractures occur over time, due to repetitive stress on the bones. Sometimes people might not realize they have a stress fracture and continue to run with the injury, which only worsens the problem.

While running injuries might not be entirely preventable — they come with the territory — there are many steps you can take to reduce your risk. Increasing your mileage gradually, wearing proper footwear and adding a strength training element to your training program will help. A regular schedule of static and active stretching and using a foam roller also will prove beneficial.

 

Additionally, injured runners might find it helpful to undergo a gait analysis, an assessment of how a person walks or runs. These studies can find abnormalities in the stride and give the runner a clearer idea of how to adjust his or her gait to recover from injury.

 

Brian Noehren is an assistant professor in the Division of Physical Therapy at the University of Kentucky and is the head of the Running Injury Lab at UK.

noehren_brian.jpg
February
1
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Sun
2
Undergraduate Research Information Session
Wildcat Wellness: Expressions (Creative Stress Relief)
Mon
3
National Student Exchange (NSE) Info Session
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Tanya Habjouqa: Recent Photographs
Lexington Tattoo Project
Wildcat Wellness: Relaxation
Tue
4
LNFS Presents: Groundhog Day
Wildcat Wellness: Meditation
Massage on the Go #1
Last Day to Drop a Course Without Appearing on Transcript
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Internship Info Session
Edward Ayers, "The Incomplete War" - 2015 Bale Boone Symposium
Wed
5
LNFS Presents: Interstellar
LNFS Presents: Ai Weiwei: Never Sorry
Tanya Habjouqa: Recent Photographs
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Edward Troye: Theme & Variation
Thu
6
LNFS Presents: Songcatcher
LNFS Presents: Wall-E
Cultural Coffee Hour
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Fri
7
Free Saturday Swing Dance Lessons
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Sat
8
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Family Program: Everyone Collects!
Sun
9
Blitz Week for STAT and TEAM WILDCAT
Wildcat Wellness: Expressions (Creative Stress Relief)
Mon
10
Blitz Week for STAT and TEAM WILDCAT
Employer Showcase: Day 1 Technical Career Fair
Wildcat Wellness: Relaxation
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Job Club: Successful Telephone Interview/Screening Tips and How to Choose & Prep your Professional References
Live Painting Performance
Coleman Hutchison, "Variations on the Word 'Dixie': Civil War Cultural Memory and a Song of the South" - 2015 Bale Boone Symposium
Love Letters for Seniors
Tue
11
Blitz Week for STAT and TEAM WILDCAT
Live Painting Performance
LNFS Presents: Caddyshack
Wildcat Wellness: Meditation
Employer Showcase: Day 2 Non-Technical Career Fair
Last Day to Drop a Course with 50% Refund
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Darwin Lecture Series
Wildcat Wednesday
#TrendingTopics: Space Exploration
Wed
12
Blitz Week for STAT and TEAM WILDCAT
Live Painting Performance
LNFS Presents: Taxi Driver
LNFS Presents: Gone Girl
National Student Exchange (NSE) Info Session
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
UK Elder Care Lunch & Learn - Legal Planning
Wildcat Wellness: Healthy Habits
"Fix Society" Leelah's Law
David Blight, "When Did the American Civil War End?" - 2015 Bale Boone Symposium
Thu
13
Blitz Week for STAT and TEAM WILDCAT
Live Painting Performance
LNFS Presents: The Great Gatsby
Cultural Coffee Hour
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Candlelight Vigil for Chapel Hill Victims
Placing Modern Moonshine in America: Exploring Appalachia’s Role
ASA Photography Project
Fri
14
Free Saturday Swing Dance Lessons
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Artist Talk
Sat
15
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
CIFA X CSSA Chinese Basketball Tournament
Film Screening: 2 States
Sun
16
Wildcat Wellness: Expressions (Creative Stress Relief)
Omicron Delta Kappa Leadership Awards, Reception, & Mixer
Mon
17
LNFS Presents: Dear White People
Wildcat Wellness: Relaxation
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Party Gras
CatWatch Party #2
Tue
18
Caregiver Support Group
LNFS Presents: Wreck-It Ralph
Wildcat Wellness: Meditation
National Student Exchange (NSE) Info Session
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Brazilian Conversation Hour
Wed
19
LNFS Presents: Nightcrawler
LNFS Presents: Ip Man
Celebration at UK vs Texas A & M Women’s Basketball Game, Memorial Coliseum
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Wildcat Wellness: Healthy Habits
Depression Screening Day
Celebration at UK vs Texas A & M Women’s Basketball Game
Thu
20
LNFS Presents: The Bang Bang Club
Cultural Coffee Hour
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Curator Tour
Fri
21
Free Saturday Swing Dance Lessons
Celebration at UK vs Auburn Men’s Basketball Game
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Cross Cultural Workshop
Cross Cultural Workshop
Life After UK Conference
Spring Comedian: Jim Gaffigan
Sat
22
Cross Cultural Workshop
Cross Cultural Workshop
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Sun
23
Graduate & Professional School Prep
Convocation
Wildcat Wellness: Expressions (Creative Stress Relief)
Graduate School & Professional School Prep
Behind the Lens: Beau Willimon
Mon
24
National Student Exchange (NSE) Info Session
Wildcat Wellness: Relaxation
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Job Club: Interview Strategies from the Other Side of the Table
Graduate School & Professional School Prep: Getting into Medical School
Cuba-U.S. Relations: a panel discussion
Pinterest Party #2
CRE and CCO Speaker: Laura Simms
Tue
25
LNFS Presents: Inception
Wildcat Wellness: Meditation
Fellows Founders Week Luncheon
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Brazilian Conversation Hour
Graduate & Professional School Prep: Explaining Graduate School Tests
Graduate & Professional School Prep: Write a Winning Personal Statement
Wed
26
LNFS Presents: The Birds
LNFS Presents: The Hunger Games: Mockingjay Pt. 1
Guest Lecture: President Emeritus Mark Yudof of the University of California – Berkley
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Wildcat Wellness: Healthy Habits
Astronaut Dr Story Musgrave
Graduate & Professional School Prep: Graduate School 101
80's Night
African Dance Night
African Dance Night
Thu
27
LNFS Presents: Superbad
LNFS Presents: Little Shop of Horrors
Cultural Coffee Hour
The Blue Tie Bash
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Robert C. May Photography Endowment Lecture: Tanya Habjouqa
Fri
28
Free Saturday Swing Dance Lessons
Tanya Habjouqa: Recent Photographs
Edward Troye: Theme & Variation
Same Difference: Michelle Grabner, Simone Leigh & Russell Maltz
Lexington Tattoo Project
Stay Warm with Swing Dancing
Sat
Feb 27
LNFS Presents: Superbad 02/27/2015

Repeats every week until Sat Apr 25 2015 .
Sat, 02/28/2015

Repeats every day on January, February, March, April every Tuesday and every Wednesday and every Thursday and every Friday and every Saturday and on the first Sunday until Sun Apr 12 2015 except Mon Jan 12 2015, Mon Jan 26 2015, Mon Feb 02 2015, Mon Feb 09 2015, Mon Feb 16 2015, Mon Feb 23 2015, Mon Mar 02 2015, Mon Mar 09 2015, Mon Mar 16 2015, Mon Mar 23 2015, Mon Mar 30 2015, Mon Apr 06 2015.
Sat, 02/28/2015

Repeats every day until Sun Apr 12 2015 except Mon Feb 02 2015, Mon Feb 09 2015, Mon Feb 09 2015, Mon Feb 16 2015, Mon Feb 23 2015, Mon Mar 02 2015, Mon Mar 09 2015, Mon Mar 16 2015, Mon Mar 23 2015, Mon Mar 30 2015, Mon Apr 06 2015.
Sat, 02/28/2015

Repeats every day until Sun Apr 12 2015 except Mon Jan 26 2015, Mon Feb 02 2015, Mon Feb 09 2015, Mon Feb 16 2015, Mon Feb 23 2015, Mon Mar 02 2015, Mon Mar 09 2015, Mon Mar 16 2015, Mon Mar 23 2015, Mon Mar 30 2015, Mon Apr 06 2015.
Sat, 02/28/2015

Repeats every day until Sun Apr 12 2015 except Mon Feb 09 2015, Mon Feb 16 2015, Mon Feb 23 2015, Mon Mar 02 2015, Mon Mar 09 2015, Mon Mar 16 2015, Mon Mar 23 2015, Mon Mar 30 2015, Mon Apr 06 2015.
Sat, 02/28/2015

Reset Page