Plantar Fasciitis, Runner’s Knee & Shin Splints: Treating Common Running Injuries

Running is one of the best ways to keep your heart strong and stay in shape, however, the repetitive nature of the movement can cause irritation to your joints and soft tissue in the lower body. Whether you are preparing for a half marathon or you are simply jogging as part of your daily routine, any irritation can begin to interfere with your plans.

Some of the most complained about issues in running athletes are plantar fasciitis, runner’s knee, and shin splints. It is important to understand the mechanisms of these injuries in order to address the root cause, instead of ignoring the pain and allowing it to progress over time.

Plantar Fasciitis

Plantar Fasciitis is pain that runs through the bottom of the foot, typically on the inside of the arch and into the heel. This band of thick fascia supports the arch and any repetitive stressors can cause pain when walking, running, or placing any pressure on the involved foot.

Symptoms can include sharp heel pain, tenderness in the arch or heel, and discomfort following running or standing for long periods of time.

Plantar fasciitis can be linked to light calves, decreased mobility in the ankles, increased training volume when unprepared, wrong shoes, or improper mechanics.

Treatments include stretching tight muscles, breaking down the fascia with manual therapy techniques, improving mobility in the lower extremities, temporary decrease in training, and corrective exercise to improve any muscular imbalances.

Runner’s Knee

Runner’s knee is a term used to describe pain at the front of the knee or surrounding the knee cap. It is medically known as patellofemoral pain syndrome.

Common symptoms are dull, aches around the kneecap or behind the knee, pain that worsens when going up or down the stairs, pain when sitting for a long period because of the bent position, or any popping or grinding sounds when moving the knee.

This condition is not always caused directly by the knee, but rather by poor mechanics of the hips, feet, or ankles that may distort the tracking of the knee while running.

Most treatments include increasing overall strength of the legs and hips, improving mobility, correcting mechanics, and reducing the stress on the knee to give it a chance to recover from injury.

Shin Splints

Shin splints, medically known as medial tibial stress syndrome, is described as tenderness, pain, or inflammation that runs along the inner side of the shin bone.

This typically develops from overuse during high impact activities, or sudden increases in intensity or frequency during exercise. Shin splints can also occur while exercising on uneven surfaces, or for people with flat feet or overly high arches.

Treatment commonly includes taking a break from activity, stretching the calves, and strengthening of the surrounding musculature.

Chiropractic Care for Runners

Running involves muscles and joints in the entire body. Any restricted movement in the lower body or spine can affect how the forces are transmitted through the body each time the foot is planted.

Chiropractic is great for a runner’s recovery and maintenance because it can focus on improving overall joint mobility, addressing tightness and flexibility, and evaluation of running mechanics, individualized strengthening exercises.

Depending on the type and severity of injury, other therapies can be incorporated, such as laser therapy, shockwave therapy, manual therapy, or stretching.

Do Not Ignore the Warning Signs

These injuries usually begin as minor aches. It is recommended to get the pain evaluated and not continue to train through the pain and ignore it. In these cases, the pain typically gets worse and can become something that will keep you from running for weeks to months.

Getting Back on the Track

At Carpe Diem Chiropractic, we work with runners to help them improve their mobility and get the body moving better. Our goal is more than just making you feel better; we help get you back to doing the things you love and reduce the chances of the problem coming back.

If you have any foot, knee, or shin pain, schedule an exam with us to see how we can help.