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Critical Clues to Look for Before your Running Injuries Bench You

Runners are used to pushing their bodies to the ultimate limit. They train for months to participate in races like half-marathons, whole marathons, 5k’s, and more. Running like this is more than just a hobby; it is a lifestyle, and to maintain such a lifestyle, you must listen to your body.

Too often, people brush off small bits of pain, riding it out till the problem dissipates, only for them to wake up in the morning with the pain back again. This nonchalance can lead to severe and possibly irreversible injuries, so it is vital to acknowledge the signs of injuries in runners before it is too late. Here are some critical signs of injuries in runners you should look for before your injuries bench you:


Lack of Sleep

First and foremost, sleepless nights are a sure sign of a potential injury in runners. Many adults express they are perpetually tired, but this level of exhaustion is different than normal fatigue.

It is a sign that your body needs rest.

Just like how your brain cannot operate at maximum performance after a late night out, the same goes for your body after a lengthy training session. The lack of sleep can lead to lousy running posture and imbalance that could cause running injuries like spills or sprains. Giving your body a day or two to rest will make a world of difference next time you hit the road. However, if you really must stay active, perhaps try a walk or bike ride instead.


Lead Legs

Similar to the lack of energy, heavy legs are another sign of possible running injuries forming. If you feel like you are exerting more energy than usual doing simple tasks like walking or lifting your legs, this is a sign your legs are overworked.

Your legs should feel like a well-oiled joint, free, and easy to move.

The only way to come back from this is to rest.


Small Aches and Pains

If you experience an insistent ache or pain in your feet, ankles, and legs, this is an obvious sign of a running injury forming and growing. Too often do runners try and run through the pain, which can be detrimental to your limbs, muscles, tendons, and more. Again, listen to the whispers of your body; it is aching because it needs a break. Catching these running injuries in their earliest stages will keep you from a long, inconvenient, and usually expensive recovery process.

For example, one of the most commonly overlooked and serious running injuries is Plantar Fasciitis. This injury is where the thick layer of tissue, called fascia, begins to degrade on the bottom of your foot. This tissue is like a spring when you are running, and the more you run, the more stress you put on the tissue. The injury can feel like a burning sensation, pain under your heel or midfoot, pain that is worse in the morning, then subsides throughout the day, or pain that develops gradually or after prolonged activity.

It is not wise to just wait for the problem to go and continue the physical activity, instead seek professional help in Jacksonville, Florida, so that the injury does not last longer than it needs to.


Book a Session at our Active Recovery Center 

If you are experiencing any of the mentioned signs of injuries in runners, you will benefit from booking a session with us at Sports Recovery Annex in Jacksonville, Florida. Our licensed Doctor of Physical Therapy can perform a thorough evaluation to diagnose just what kind of running injury you are experiencing, then provide you with the details of their findings and a treatment plan.

To learn more about our services, click our athletic training in Jacksonville services page or call us at 904-402-4399 to book a session today!

Marathon Recovery


You train for months leading up to a marathon. You learn as much as you can to help ensure you will cross the finish line. But what should you do after the marathon or a long training run to help achieve a healthy recovery?

Food and beverages

  • As soon as you feel like you can drink something, drink water. This should be done immediately after your run. As soon as you can, progress to a sports drink, fruit juice, soda or any other source of simple sugar-type carbohydrate beverage. Skim or 1 percent chocolate milk is also a good recovery beverage because it has sugar and protein.
  • Begin eating when you feel like you can handle it. Typically, this will be between 5 to 10 minutes after your run. Start with easily digested high-carbohydrate food, such as bananas, pretzels, yogurt and energy bars.
  • Drink and eat slowly to avoid throwing up.

Muscle recovery

  • Try to keep walking for up to 15 minutes after completing the run. When you rest, elevate your feet higher than the level of your heart. If you have to sit for a long period of time, make sure you get up and walk around for a few minutes to help limit muscle stiffness.
  • Begin stretching the calves, quadriceps, hamstrings, IT bands, glutes and low back right away with long, gentle stretches.
  • For sore muscles or joints, apply ice or cold packs three to four times per day for 15 minutes for the first two days after your long run or marathon.
  • Avoid taking aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve) until you are rehydrated because these products may be harmful to the kidneys when you are dehydrated from prolonged exercise.
  • Cryotherapy, NormaTec and Hyperbaric chambers help speed recovery.
  • When you shower, choose lukewarm or cool water. Avoid hot showers for at least one day to allow your body to fully rehydrate. Being dehydrated in a hot shower can cause you to get dizzy and pass out.
  • Avoid hot tubs until your body is fully recovered because they will worsen swelling and inflammation in the muscles and joints.


Scrapes, chafe and open blisters

  • If you have open scrapes, chafes or blisters, wash the area(s) twice daily with soap and water, apply antibiotic ointment and cover with a band-aid for a few days.
  • For blisters that have not opened, leave them as is or cover with a band-aid.


Speak with one of our certified Athletic Trainers about your recovery, today!


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