What are the most common injuries you see in marathon runners, and what can runners do to prevent them?
The most common injuries I see are overuse injuries of the lower extremity — things like plantar fasciitis, Achilles tendonitis, and shin splints. Stress fractures are also fairly common in long-distance runners. A proper warm-up and cool-down, good shoe wear, and gradual training progression are key to prevention. Nutrition also plays a major role in keeping athletes healthy and strong.
How can a runner tell the difference between normal training soreness and an injury that needs medical attention?
Training soreness typically shows up after a run and lasts a day or two. If you’re feeling significant pain during a run, pain while walking, or discomfort that lasts more than a couple of days, it’s time to get evaluated.
Many runners worry about their knees and hips during long training runs. What’s the best way to protect those joints?
Strong muscles around the hips, knees, and core are essential for joint protection. Runners should also focus on proper form and gradually increase mileage and intensity to reduce stress on joints.
How important are proper shoes or orthotics for preventing injuries? Should every runner get a gait analysis?
Properly fitting shoes are essential for all runners. Not everyone needs a gait analysis, but it can be helpful for those with recurring injuries or for those new to long-distance running. A good gait analysis can pinpoint form issues and help establish better habits.
If pain starts in the shin, hip, or ankle during training, what’s the first step a runner should take?
If you experience significant pain during a run, stop and assess. Pushing through pain can worsen the injury. If pain persists with simple weight bearing or doesn’t resolve within a couple of days, seek medical attention.
When it comes to recovery, there’s so much advice out there — stretching, ice baths, massage, and physical therapy. Which strategies are truly the most effective?
Recovery is essential for performance and injury prevention. Stretching and foam rolling help keep muscles flexible, while ice baths or contrast baths can reduce inflammation after long runs. Massage or soft tissue work is also helpful during peak training weeks. But the most important recovery tools are rest and
sleep — your body does its best repair work off the road.
Do you recommend any supplements or anti-inflammatory approaches for joint health during marathon training?
A balanced diet rich in protein, fruits, and vegetables goes a long way toward keeping joints healthy. Some runners may benefit from omega-3s, glucosamine, or collagen, but always check with your doctor first. Use natural anti-inflammatory habits like stretching, good nutrition, and rest. Over-the-counter medications can help occasionally, but they shouldn’t replace recovery time.
For runners who have had previous injuries — like IT band syndrome, plantar fasciitis, or stress fractures — how should they adjust their training?
Prioritize rest and recovery. Incorporate stretching and rehab exercises specific to your condition, and build mileage gradually. Listening to your body is the best way to stay healthy and avoid setbacks.
Dr. Marcus Biggers completed his orthopedic residency at the University of Tennessee Campbell Clinic and a sports medicine fellowship at the American Sports Medicine Institute. For more information or to schedule an appointment, visit Orthosouth.org or call 901.899.7980.
By Marcus Biggers, MD
