RUNurse: Running Is Like Nursing!

 As nurses, we’re experts at caring for others, but let’s be honest—we’re not always so good at caring for ourselves. We know how to monitor vital signs, administer treatments, and offer a dose of compassion when our patients are hurting. But when it comes to running injuries, we often forget to apply that same level of attention to our own bodies. No IV drips or emergency procedures required—just a healthy dose of rest, recovery, and smart training. After all, your body is your most important patient, and it deserves just as much care as the ones you treat. In this article, we’ll prescribe some nurse-approved advice for common running injuries, offering you the practical, no-nonsense care you give your patients every day—minus the stethoscope!

We nurses are no strangers to pushing through fatigue, managing stress, and being on our feet for hours. Whether you're sprinting toward your next patient or running a 5K for fun, your body can only take so much before things start to go awry. But fear not! You're not alone—runners face injuries that often feel just as familiar as the aches and pains from a busy shift. In this article, we’ll break down the top five running injuries, nursing-style, with tips that’ll have you back on track faster than you can chart your next round!

Symptoms: Pain around the kneecap, especially when bending or climbing stairs. Not unlike your knees at the end of a 12-hour shift.

We’ve all been there: after a long shift, you go to take the stairs (or maybe you hope to avoid them) only to feel a sharp pain right in the middle of your kneecap. Now, imagine this feeling after running—hello, runner's knee! This injury, formally known as Patellofemoral Pain Syndrome, occurs when the knee joint is overworked, usually from poor biomechanics or too much running on hard surfaces.

Nurse Tip: Just like you'd recommend some ice, elevation, and rest to your patients, your knee will benefit from the same TLC. Be sure to check your form (and shoes!) to prevent further strain. A supportive, comfortable pair of shoes is your first line of defense—whether you're running a marathon or running between patient rooms. Also, try incorporating strength training for your quads to take some pressure off the joint. You know, just like how you maintain your own strength during those endless shift stretches.

Symptoms: Pain along the shinbone that feels like someone’s tapping your lower leg with a hammer. Not unlike that feeling when your IV just won't cooperate.

Shin splints are the bane of many new runners, but they’re also a common culprit for the seasoned athlete who forgot to stretch or went too hard too soon. It is an early warning sign that your body is telling you, “Hey, slow down!” It happens when the muscles, tendons, and bone tissue around the tibia (shinbone) become inflamed. The pain is typically sharp and focused along the inside of the lower leg, just below the knee. It’s like that dull ache you get in your feet from standing all day, but now it’s on your shins, screaming for attention.

Nurse Tip: Think of shin splints like the charting backlog that builds up throughout your shift: if you ignore it, it only gets worse! Ice and rest are your best bet, but don’t let your form fall by the wayside. Pay attention to your stride, avoid running on hard surfaces when possible, and consider cross-training with activities like cycling or swimming to give your shins a break. Lastly, be sure to check your shoes—if they’re not providing the support your body needs, it's time for an upgrade!

Symptoms: Pain in the back of your heel, especially after you’ve been running or walking for a while. It’s kind of like that nagging back pain that flares up after turning a 400-pounder patient multiple times without a Hoyer lift.

The Achilles tendon is the largest tendon in your body, connecting your calf muscles to your heel bone. When overworked, especially from running hills or ramping up your mileage too quickly, the tendon can become irritated and inflamed. It’s like when you push yourself too far during a busy shift, and your body says, “Nope!” This painful condition can cause stiffness and swelling in the tendon, making those first few steps after a run feel like you're walking on glass.

Nurse Tip: Just like you would treat a sore back by checking posture and technique, keep an eye on your running form. Stretch your calves daily, and don’t overdo it—remember, proper warm-up and cool-down are essential. Foam rolling, calf raises, and eccentric heel drops (a fancy term for slowly lowering your heels while standing on a step) can help strengthen this area. If you feel that familiar pain creeping up, back off on the intensity for a few days, and treat it with ice and elevation. Remember, just like in nursing, preventative treatment is always better than cure.

Symptoms: A sharp pain in the heel when you first get up in the morning. It's like that sudden burst of pain when you step on a LEGO after a long shift. Ouch!

Plantar fasciitis is one of the most common running injuries, especially for those who are on their feet a lot (nurses, we’re looking at you). It occurs when the thick band of tissue (the plantar fascia) that runs along the bottom of your foot becomes inflamed. The pain is usually most intense when you first step out of bed in the morning or after sitting for a long period of time. But don’t be fooled—it can also strike during your runs or even while you're walking around during your shift.

Nurse Tip: Plantar fasciitis is like that constant ache you get in your back or feet from standing all day—it builds up slowly and then hits you like a freight train. To keep it from taking you down, incorporate foot stretches into your routine. Focus on stretching your calves, hamstrings, and the bottoms of your feet (try rolling a golf ball under your arch for relief). Proper footwear is essential—invest in shoes with good arch support, and don’t skip those first few minutes of stretching when you wake up in the morning. It’s the same concept as doing your health teaching—don’t skip the preventive measures!

Symptoms: Sharp pain on the outside of your knee, often accompanied by tightness or swelling. Kinda like when you try to do another admission into a jam-packed high-acuity shift and everything starts to feel tight and uncomfortable.

The iliotibial (IT) band is a long, thick strip of tissue that runs along the outside of your thigh, from your hip to your knee. When it becomes tight or inflamed, it can rub against the bones on the side of the knee, causing pain and discomfort. This is particularly common in runners who suddenly increase their mileage or do too many downhill runs, much like how overworking yourself on shift can lead to tension and eventual burnout.

Nurse Tip:  If your IT band is starting to act up, it’s time to check in with your hips and glutes. Weakness in these areas can lead to improper movement patterns, putting undue stress on the IT band. To combat this, strengthen your hip and core muscles with targeted exercises like clamshells, squats, and lunges. Don’t neglect the foam roller either—rolling out your outer thighs can help release that tightness. Treat your body like you would treat your shift schedule—balance is key!

Just like you would advise your patients, “prevention is key”. You wouldn’t ignore abnormal vital signs, right? The same goes for your body when it starts giving you signals that something isn’t right. If you feel any of the above pains coming on, take it seriously. Rest, recovery, and proactive care will keep you running (and working!) at your best.

Remember, every nurse has a "run" in them—whether you're chasing after an emergency, running errands between shifts, or crushing a personal best. Keep your body strong, listen to its needs, and treat it like the important machine it is. After all, your knees, feet, and back are just as crucial as your stethoscope—don't forget to give them the attention they deserve.

Now, lace up those shoes, stretch, and get moving! Whether you’re running a race or running between patient rooms, you’ve got this. Remember, take it easy!