3 of the most common injuries for long distance runners and how to prevent them
Long distance runners need to cover a lot of miles in order to maintain race day condition. Even when it’s off season, runners will be outside putting in the distance just because it feels good. Like all sports, running does come with a risk of injury. A long distance running foot injury can seriously interrupt a training programme, so it’s a good idea to identify some of the most common long distance running injury and know how to prevent them from occurring.
Shin pain can range from uncomfortable to very painful. There are various ways shin pain can manifest as a long distance running foot injury. If a runner increases their miles too quickly the muscles surrounding the shins can become inflamed. Shin pain can also be caused by small hairline fractures in the shin bones. Prevent shin pain by increasing training loads slowly, warming up the legs well before training and reducing repetitive shock stress by wearing sports performance insoles.
Achilles tendonitis is the painful inflammation of the Achilles tendon, located at the back of the foot above the heel. The area can become red, inflamed and tender to touch, and a runner may not be able to take normal steps either walking or running due to pain. Prevent this common long distance running foot injury by avoiding overtraining and stretching the calves well before running.
Running long distances asks a lot of the feet. If there is any sign of structural issues such as poor arch positioning or overpronation, these may cause inflammation and pain that otherwise healthy feet may not experience. In particular, plantar fasciitis can develop at the heel where the plantar fascia connects. Remediate any positioning or gait issues by using corrective insoles and the best running shoes available to help avoid this common running injury. Work with a physiotherapist to strengthen the muscles in the feet and avoid overtraining where possible.
Best insoles for long distance runners
If you are a long-distance runner and don’t have any pain or issues in your lower limb we would suggest to get the full-length comfort insole to reduce some of the excess pressure under the foot. The unique D30 material our insoles are made from will disperse the shock on impact and reduce the risk of injury. If you feel any niggle or pain in your ankle, knee, hip or back the Performance insole is a good choice as this device will control some of the movements. The insole has 2 degrees rearfoot correction to reduce some pronation.
Enertor Performance insoles are available to buy from our online shop.
Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.
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