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Managing Summer Running Injuries 

Managing Summer Running Injuries 

Staying Active Safely:

Managing Summer Running Injuries 

Summer’s almost here! For many of you, that means a break from more formal athletic practices. While you may be tempted to avoid training altogether, we don’t recommend it–you don’t want to get deconditioned.

However, summer is a great time to focus on cross-training or boosting areas of weakness or underperformance. Without the pressure of a dedicated practice schedule, you have the freedom to design your training program. This is especially true for runners, who might want to use the summer to boost their endurance and speed.

But with higher temperatures and more free time for longer runs, there’s also a greater risk of overuse injuries. Running is a great way to stay in shape, but if it’s not done with care, it can lead to injuries and pain that stop progress in its tracks.

Fortunately, the team at Kaizen Physical Therapy is here to help runners make the most of the summer months. We can help you prevent common running-related injuries–and provide expert care if one happens anyway.

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Running Injuries in the Summer: What You Need to Know

Most of the running injuries we see from student-athletes, particularly in the summer, are overuse injuries such as shin splints, runner’s knee, or tendinitis in the lower body. They develop gradually–you might only notice a slight discomfort during your run at first. But if left untreated, they can cause more severe issues.

Understanding why running injuries occur is the first step in preventing them. Here are some of the most common factors we see at Kaizen Physical Therapy:

A Sudden Increase in Training

Starting a new workout routine or pushing your body too hard after a break can stress your muscles, tendons, and joints, putting you at risk for injury.

Heat and Dehydration

Exercising in hot weather can lead to cramping, fatigue, and poor running form.

Worn-Out Shoes

If you spend your summers running on pavement or trails, know that these surfaces can wear old footwear down more quickly, potentially setting you up for a foot or lower leg injury.

Ignoring Early Warning Signs

Without a physical therapist monitoring you–and no competition on the schedule–it can be easy to brush off minor pain.

Preventing Running Injuries: Tips from Our PTs

The good news? You can avoid many running injuries with smart training habits and a little planning. Here’s what we suggest:

Warm Up Before Every Run
A five-minute dynamic warmup boosts circulation and preps your muscles to work.
Ease Into New Routines
Increase mileage by no more than 10% per week. Jumping from, say, 1 mile to 5 miles overnight is a fast track to injury.
Choose the Right Shoes
Replace running shoes every 300–500 miles. Worn soles and thin cushioning can lead to new stress on the body and potential injuries.
Mix Up Your Training
We know you love training, but be sure to mix it up with other exercises, such as cycling or strength training, to build strength, give your joints a break, and reduce your injury risk.
Run When It’s Cooler
Early morning or evening runs lower your risk of overheating or dehydration.
Stretch and Recover
Use foam rollers, stretch after running, and allow at least one full rest day per week.
Listen To Your Body
If something hurts, stop. Don’t push through pain—it’s your body’s way of telling you something’s wrong.

Managing an Injury: How Physical Therapy Helps 

Of course, sometimes injuries occur despite our best intentions. Schedule an appointment with us if you start to experience a nagging pain or discomfort–especially during or after your run. We’ll review your symptoms and help you get to the bottom of things.

We’ll also create a personalized treatment program focused on:

  • Reducing pain and inflammation
  • Improving overall strength and mobility
  • Correcting issues with your running form that might have contributed to your injury
  • Developing strategies to help you avoid future injuries

 

Sources

https://paahjournal.com/articles/10.5334/paah.109 https://link.springer.com/article/10.1007/s40279-022-01666-3?fbclid=IwAR0Jg5CCCCHqYFpLGZT2v_UfBVwscWF9a6lQElSncPIpW92FrEylLVO1fgs

Exercise of the Month

Clamshells (Exercise Band)

Targets: Hips & Glutes

Lie on your side with your knees bent and feet together. Position an exercise band above your knees. The side you want to exercise should be on top. While keeping your feet together, lift your top knee away from your bottom knee. Slowly return to the starting position.
Sets 3 Sets
Repetitions 10 Reps
Equipment Exercise Band
PT Tip: Keep your hips stacked and avoid rolling backward during the movement to maximize glute activation.
Healthy Recipe of the Month

Runner’s Recovery Quinoa Bowl

Packed with lean protein, complex carbohydrates, and anti-inflammatory ingredients, this recovery bowl helps replenish energy, support muscle recovery, and keep runners fueled throughout the week.
Prep Time 15 Minutes
Protein 28g
Best For Recovery Fuel

Ingredients

  • 1 cup cooked quinoa
  • 1 grilled chicken breast
  • 1/2 avocado, sliced
  • 1 cup spinach
  • 1/2 cup cherry tomatoes
  • 1/4 cup shredded carrots
  • 1 tbsp olive oil
  • Fresh lemon juice

Directions

  1. Cook quinoa according to package instructions.
  2. Slice grilled chicken into strips.
  3. Add quinoa, spinach, and vegetables to a bowl.
  4. Top with chicken and avocado.
  5. Drizzle with olive oil and lemon juice before serving.

Helping You Have a Safe, Fruitful Summer

Whether you’re training for a marathon or just trying to stay conditioned before school starts again, the Kaizen Physical Therapy team can provide you with the tools you need to avoid running-related injuries. Schedule an evaluation today and keep your stride strong this summer.

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