Understanding Running Injuries: Causes, Prevention, and Treatment

At Precision, we’ve found that dry needling has helped many of our patients recover more quickly and return to their activities faster than traditional manual therapy alone. Despite the initial hesitation many people have about dry needling, most of my clients end up preferring it once they experience its benefits. In fact, many even ask me for more sessions!

Although there is still some conflicting research on dry needling, studies have shown that it can be more effective than manual trigger point release. It has been found to improve range of motion, reduce muscle tension, alleviate pain, decrease pain sensitivity, and accelerate recovery—all without negatively affecting athletic performance.

Dry needling can treat a variety of conditions, including myofascial pain, chronic pain, limited range of motion, muscle scars, hip and back pain, neck and shoulder discomfort, headaches, and foot or lower extremity injuries.

What Is Dry Needling?

Dry needling is a technique used by physical therapists that involves inserting a thin needle into specific muscle areas, known as trigger points, to relieve pain and tightness. According to the American Physical Therapy Association, trigger point dry needling is a “skilled intervention” that targets myofascial trigger points, muscles, and connective tissue. Essentially, it’s a minimally invasive procedure where a needle is inserted directly into the muscle’s trigger points.

Trigger points can be categorized into active and latent types. While both involve taut bands of muscle, only active trigger points cause pain. These trigger points can impair movement, strain joints, and increase muscle tightness. They often develop as a result of muscle injury, ischemia, overtraining, or acute trauma.

When you undergo dry needling, your therapist will clean the area, use gloves, and explain the process. And if you’re nervous, we even offer a teddy bear to hold during the procedure!

Does Dry Needling Hurt?

The needle insertion itself is typically painless. However, when the needle reaches the trigger point, you might feel a cramping or mild discomfort, either at the insertion site or radiating to other areas of the body. This sensation is brief, and most people experience significant improvements in pain relief, range of motion, and muscle function right after the session. Some soreness may linger for 24 to 48 hours afterward, similar to how muscles feel after a workout.

Is Dry Needling Common Among Physical Therapists?

Not all physical therapists are trained in dry needling, and it’s not permitted in every state. For example, in Georgia, physical therapists must complete 50 hours of training before they can use dry needling in a clinical setting. This training includes classroom instruction, hands-on practice, and exams. To find out if dry needling is allowed in your state, Kinetacore is an excellent resource.

Dry needling offers a quick and effective solution for many muscle and pain issues. If you’re looking for a way to accelerate recovery and improve your range of motion, it could be the right treatment for you.

As someone who has coached runners, been an endurance athlete, and worked in running medicine, I’ve learned that most athletes love the thrill of training and racing but often dread taking time off. I get it—training and racing are not only exciting but also rewarding and therapeutic in their own way.

However, if you’re not making recovery a priority or intentionally scheduling rest days, you’re setting yourself up for injury and hindering your performance. Incorporating recovery and rest days into your training plan is essential for long-term success.

When we train correctly, the body becomes stronger and more efficient. Our muscles, joints, tendons, and ligaments all adapt to become better prepared for the physical demands of training. Our cardiovascular system improves, and we become faster and stronger athletes. This is the goal of overload or functional over-reaching in training: to push ourselves beyond our current limits, allowing for improvement after proper recovery.

But here’s the catch—this process is a balancing act. If you don’t allow enough recovery time or if you don’t recover properly between tough sessions or races, your body will start to break down. This breakdown is known as non-functional over-reaching or overtraining syndrome.

What Happens When You Skip Recovery?

Overtraining syndrome is the result of accumulated stress from both training and non-training sources in your life. Stress at work, at home, or any other life stressors can contribute to overtraining and affect your performance. If you’ve ever struggled with poor workouts when you’re stressed or found that injuries happen when you have a lot going on, you’re not alone. Chronic stress can significantly impair muscle recovery after intense exercise.

So, what are the effects of skipping recovery?

• Increased cortisol levels: Prolonged high levels of this stress hormone can have negative effects on the body.
• Decreased human growth hormone: This hormone is crucial for muscle repair and recovery.
• Systemic inflammation: This leads to increased susceptibility to infections like colds.
• Increased heart rate: If your resting heart rate increases over time (checked in the morning before getting out of bed), it’s a sign that you need rest.
• Increased risk of injuries: Including fractures and tendon strains.
• Overall fatigue: Feeling constantly drained and mentally exhausted.
• Poor performance: Both in training and races, as well as at work.
• Muscle breakdown: When muscle repair doesn’t keep up with the breakdown caused by exercise.

As you can see, skipping rest can seriously affect your performance and your health. If you want to improve your performance and reduce the risk of injury, recovery must be a priority.

Types of Recovery: Active vs. Long-Term

There are two types of recovery that every athlete should focus on: active recovery, which happens immediately after training or racing, and long-term recovery, which involves strategic planning and lifestyle adjustments.

Promoting Active Recovery

1. Cool Down
   After your workout or race, ensure you cool down properly to bring your heart rate below 110 BPM. This helps your body transition from intense exertion to a resting state.
2. Post-Workout Nutrition
   Consume a drink with a balance of carbohydrates and protein shortly after finishing a tough session. This helps replenish glycogen stores and boosts muscle recovery.
3. Massage or Compression
   While the research on long-term benefits is limited, short-term muscle soreness and fatigue can often be alleviated with massage or pneumatic compression therapy immediately following exercise.
4. Easy Movement
   Engage in light activities like walking, yoga, or cycling at a relaxed pace to promote circulation and muscle relaxation.

Promoting Long-Term Recovery

1. Adapt to Weather Conditions
   When training in extreme temperatures, adjust your pace accordingly. If you’re running in hot weather, your body will need more recovery, so consider taking extra rest days after intense sessions.
2. Monitor Effort Levels
   Pay attention to your perceived exertion and heart rate during training. If both are rising consistently, it may be time to schedule a rest day.
3. Train Smart, Not Hard All the Time
   Don’t train intensely every day. Include a mix of harder and easier sessions in your routine. This way, you’ll get the benefits of hard workouts without overloading your body.
4. Be Mindful of Stress
   Life stress can impact your recovery, so if you have a busy or stressful week ahead, adjust your training load or choose races that fall after particularly hectic periods.
5. Take Rest Days Seriously
   Schedule full rest days. These are crucial for giving your muscles, ligaments, bones, and other body systems the time they need to recover and rebuild stronger.
6. Prioritize Sleep
   Sleep is one of the most important aspects of recovery. If you’re not getting enough quality sleep, you’re missing out on the healing benefits it provides.

By focusing on both active and long-term recovery, you’ll ensure that your body can repair, rebuild, and come back stronger for the next challenge. Remember, recovery isn’t just a break—it’s a critical part of your training plan that ensures sustainable improvement and prevents injury. Take recovery seriously, and you’ll see the benefits in your performance and overall health.