Learn about some common running injuries as well as how and why they occur. Often an injury is a symptom of another problem rather than a cause. In this short video I touch on how to prevent common running injuries. I briefly discusses some causes of running injuries, running recovery, and a healthy running diet. Learning the causes of common running injuries will help you to prevent these injuries and become a healthier, more fit athlete!
Hey, it’s Dr. Gangemi, and in this Sock Doc video, I want to talk about some common running injuries. I want to talk briefly about plantar fasciitis and iliotibial band syndrome, and these other common running injuries that maybe you’ve already had, or you’ve heard about someone getting.
There’s a lot of information on the Sock Doc site already about most of these injuries, and how to go about correcting them in a natural way, natural injury treatment, natural injury prevention too. Meaning, hey, if you learn why the injuries are there, then you can hopefully prevent your chances of getting them.
So, don’t forget when you’re training, half of the equation of exercise, of performance, is training, and the other half is rest, and therefore recovery also. Rest and recovery have to do with how well you sleep, how well you eat, your stress during the day. So, remember that it’s not just about how hard you can push yourself, or how often or how long you can push yourself, but are you actually recovering well. That’s why a lot of people today are talking about, not so much about overtraining, or even overreaching, even though those terms are out there, but maybe even under-recovering.
So if you’re not sleeping well, if you’re eating poorly, maybe you’re eating too many refined carbohydrates in your diet, maybe you’re consuming too much caffeine, teas, coffees, chocolates throughout the day, maybe you’re not eating enough quality protein, maybe you’re not eating especially enough high-quality fats. My favorite fat, of course, is butter, heavy cream, egg yolks, bacon, grass-fed beefs and pasteurized porks, fish, nuts and seeds, avocados, that sort of stuff, of course, olive oil too. But all these fats help decrease inflammation in your body. They help to balance hormones and increase natural anabolic hormones in your body, along with high-quality proteins, again, from meats and eggs.
And if you eat really well, and if you decrease the stress in your life, then you can actually train harder. You can train longer, you can train at a higher intensity, and therefore increase your performance. You can adapt more to whatever activity you are trying to do, whether that’s strength, running, throwing a ball further, whatever you desire to do.
When your body doesn’t adapt properly, you maladapt. You start to compensate, and that’s how you end up becoming injured. You’re basically unable to recover. You push yourself too much, you break down, you get sick maybe, or you get injured.
And then next thing you know, you’re running or you’re doing whatever activity, and you’ve got pain in your foot. You’ve got plantar fasciitis. You’ve got pain on the side of your knee. You’ve got iliotibial band syndrome. Maybe you’ve got pain on the front of your lower leg, shin splints, or some numbing-type sensation in your foot, Morton’s neuroma.
All these injuries, for the most part, unless of course you actually fell and injured a muscle or injured a joint or a tendon at that time, most injuries are the symptom. They’re not the cause of what’s going on with you. They’re the end result of something else that you’ve done for a while, and haven’t properly taken care of yourself.
So therefore, when you’re recovering from an injury, it’s great to work around that injury and deal with that injury specifically so you can heal up quickly, but you also have to go back and correct the problems. You have to correct your diet. You have to correct unhealthy sleep patterns, unhealthy stress patterns, training issues. Again, like I just mentioned, are you doing too much? Are you going too hard? Are you doing more than what you can handle at a time? So you’ve got to look at these factors to recover from an injury, because that’s typically why you became injured as a runner, or as really any activity that you’re doing.
So, don’t just focus on the symptom. Don’t just focus on the injury, or whatever someone is naming it, whether you, or your physician, or your friend. But reconsider your whole body, and why you’re becoming injured, and how to increase your performance to the next level by taking care of these issues before you get to the point where your body breaks down.
Brand new Sock Doc site up. Make sure you check out often for some . . . lots of new videos are coming out. And of course, on the Sock Doc site, there’s already a ton of free information on there about injury treatment and prevention, health topics like sleep and asthma, recovery issues, training and performance, some shoe reviews, minimalist shoes of course. A lot of great information. Hope you come back. Check it out often, and you enjoying this video, put a comment if you’d like on here, and see you next time. Thanks for watching.
By reading and watching Sock Doc articles & videos on his web sites in past year I not only recovered from chronic injury (ITB Syndrome), but I have also learned fundamental holistic approach for our health.
Things like: building healthy Aerobic base, MovNat exercising, Trigger points therapy & muscle imbalances, proper Nutrition, biochemistry & inflammation, Rest & Sleep, listening to your body, barefoot lifestyle or minimalistic footwear, no static stretching, etc… literally changed my life.
Now I am not only healthier and more knowledgable person, I am also much better and injury free professional athlete.
Big thanx to Sock Doc for all knowledge that he shares with us. Natural is right way to go!
I am making sure that people find out more about Sock Doc work not only here in America but also back in my country in Europe.
Sock Doc says
Thanks! I appreciate that!
Hope all is well on your side !
Not sure if I´m the first one, many, many thanks for this great new webside (of course I loved the old one, too) and for everything you´re doing for us – especially cause it´s for free.
All the best to you and your family, take care and I can´t wait for next week´s video 🙂
Sock Doc says
Thank you; means a lot!
Hi Doc. I would like to expose my case, and would be happy to get your opinion.
I moved to Germany 5 months ago. Since then I’ve had the opportunity of leaving aside the car and walking more often, as well as skating, cycling, etc.
3 days ago I participated in a running event (6Km), decided to wear the shoes I bought a few months ago and were supposed to help me with my condition (overpronation / flatfoot). Just 20 minutes after finishing the running, I started feeling pain in my right foot, specifically in the outer side of the sole. Such pain has kept me from walking and stepping, though everyday it gets better.
Before this injury, when I skate or swim, I usually feel pain in the same area but it is more like a cramp. Is there any relation between all these pains when practicing different activities?
After visiting your webpage, I have learned two important things: Walking barefoot as much as I can, and wearing low profile shoes. Is there any other helpful advice for my case?
Thank you in advance.
Sock Doc says
Check out the many foot videos on the site – they should help!
Steve Hailstone says
Hi Dr. Gangemi,
For several years I have been dealing with Morton’s Neuroma. Then two summers ago I endured what an orthopedist deemed a mid-foot sprain from being too aggressive playing an outdoor game (I was 51 at the time). I attended rehab and eventually returned to running.
I had a break from running a year ago following a severe heart attack. Eventually I rehabbed and returned to light run/walking. During the summer I began to have pain again in the mid-foot area–same area as the sprain. I finally saw a podiatrist to ask about the neuroma and mid-foot pain. He ordered an MRI.
The MRI showed the neuroma in metatarsals 3 & 4 as suspected. It also showed osteoarthritis in the same metatarsals, around mid-foot. The doctor explained that the arthritis may have stemmed from a bone bruise (what was thought to be a mid-foot sprain) left untreated.
The doctor gave me a cortisone shot in the neuroma area (Jan 23–relief not yet noticeable), and said the options for the arthritis are 1) do nothing and live with the pain, 2) use a specially prepared orthotic, or 3) perform surgery to fuse the bones. The doctor’s office checked if insurance would cover the $400 orthotic. They would not. From what I have learned on your website, I wasn’t excited about an orthotic anyway, though he seemed to describe it as a temporary measure.
Regarding the neuroma, if the discomfort persists after two shots, surgery might be an option. Is this wise/unwise? Are there other options I should pursue?
Similar regarding the arthritis. I’m not keen on just enduring the pain. I can’t afford the orthotic. Is fusing the bone a viable option? Are there other options I could pursue?
I appreciate any knowledge you can share. Thank you.
Dr. Stephen Gangemi "Sock Doc" says
Hi Steve – please see the articles (2) regarding surgery as well as the videos on foot pain, thanks.
Steven Hailstone says
Hello, I am seeking some advice on how I might deal with some foot issues that recently came t light. I recently had an MRI that revealed two things: Morton’s Neuroma in the between the 3rd/4th metatarsals, as well as osteoarthritis in the same metatarsals around mid-foot. The arthritis has become quite painful.
Besides surgery on the arthritic area, are there other treatments I could consider before doing something so drastic?
Any thoughts you can share would be greatly appreciated.
Dr. Stephen Gangemi "Sock Doc" says
Check out the foot videos where I discuss the function of the tib posterior and soleus muscles and their relatiship to Morton’s Neuroma.