The Center for Podiatric Care and Sports Medicine

Running Advice: Top Tips for Avoiding Injury Without Losing Your Runner’s High

Posted by on Monday, September 16th, 2013


Running is a great hobby — whether you’re looking to get fit, overcome a stressful event like divorce, or increase your lifespan. However, your enjoyment of that hobby depends upon staying healthy and free from injury. It’s all too easy to tear a tendon, pull a muscle, or fracture a bone while training. Sports medicine practitioners like Dr. Geldwert recommend that budding athletes throw away this mantra of “No pain, no gain” and take a more practical approach to running.

The Most Common Running Injuries Include:

– Iliotibial band syndrome

– Shin splints

– Stress fractures

– Plantar fasciitis

– Labral tears of the hip

– Lower back aches

Why Do We Develop Running Injuries?

According to“Overtraining, or increasing the weekly running distance or time by more than 10% is a sure invitation to injury. Not doing any strength-training or not following a stretching protocol is an obvious one. A rapid transition to barefoot or minimalist running can put unnatural stress on your joints.”

Many of the people we treat see big gains from strengthening the calves, quadriceps, glutes and core through weight training, which complements their running regimen. For instance, some of the following running injuries are related to muscular imbalances:

– Lower back pain: Strengthen the back muscles

– Hamstring strain: Strengthen the calves and glutes

Achilles tendinitis: Strengthen the calf muscles

– Plantar fasciitis: Strengthen the calves, glutes, quads and hamstrings

– Runner’s knee: Strengthen the glutes and core muscles

– Iliotibial band syndrome: Strengthen the entire body through weightlifting

For calf strains and achilles tendinitis in particular, improper form while running can be the main culprit. Come see us for a professional gait analysis!

Running Advice: How To Prevent The Aches, Pains & Injuries…

Here are a few other techniques our runners have used to find some relief:

– Cartilage damage in the knee: compression pants, Advil & ice

– Patellofemoral syndrome: kinesiology tape

– Knee pain: Glucosamine supplement

– Shin splints: brace

Visiting a sports medicine professional can help you get down to the root cause of your pain. After taking time off marathon training, runner Elise Foster found that the pain in her knee “was more about alignment.” She visited a specialist and found out that her knee pain was actually originating in her hip at the sacroiliac joint, and that her upper and lower body were moving at two different paces. Posture was an important part of running for Elise. “I had to learn how to walk again,” she explained to The Republic“You have to be aware what is happening while you are running,” she added.

Plantar fasciitis sufferer Melanie Meyer said that ice, massage therapy and wearing foot splints at night have helped her continue in her marathon training. “There always is some kind of discomfort when you do a lot of running,” she confessed. Running with a group and listening to their conversations helps take her mind off the pain. Here at the NYC Center For Podiatric Care and Sports Medicine, we have a few more advanced therapies for runners with plantar fasciitis. Custom orthotic casting, physical therapy, corticosteroid injections, casts, cryosurgery, extracorporeal shockwave therapy, and (at last resort) surgery to remove heel spurs/loosen tension.


If you have any foot problems or pain, contact The Center for Podiatric Care and Sports MedicineDr. Josef J. GeldwertDr. Katherine Lai, Dr. Ryan Minara and Dr. Mariola Rivera have helped thousands of people get back on their feet. Unfortunately, we cannot give diagnoses or treatment advice online. Please make an appointment to see us if you live in the NY metropolitan area or seek out a podiatrist in your area.