How To Prevent Compartment Syndrome When Running?

The pain that comes with compartment syndrome while running is not a good thing. It’s excruciating. A sufferer knows the pain and cramping of chronic compartment syndrome. Though acute compartment syndrome is rare among runners, it may also hamper your daily running routine.

Then how to prevent compartment syndrome when running? 

It works for exertional compartment syndrome too. If you follow some routine check-ups, wear the right shoes, and avoid tight bandages near compartment regions, the prevention will get easy for you.

If you are worried about compartment syndrome and searching for “How to Prevent Compartment Syndrome When Running”, this article will play the role of a milestone. Keep scrolling to know prevention techniques for different types of compartment syndrome.

How To Prevent Compartment Syndrome When Running?

Prevention of chronic compartment syndrome is easy and it takes proper willingness. Cramping and leg pain during running are natural among beginners. If it remains for a while and starts shortening the distance, it is time to take precautions for preventing posterior compartment syndrome.

Cut down the distance for running

This injury happens in a posterior compartment such as legs, arms, hands, and feet. The muscle density increases and blood flow fluctuates. Therefore, it starts swelling. Soon, it gets tough to run or cover a distance.

Thereby, prevention is a must, and it should be started from the initial stage.


A reason for compartment syndrome is the hard insole. It affects inner joints and muscles during the returned impact. Shoes and their insoles play a vital role for runners. The prevention should be started right from there. If you’re running with a hard insole, replace them with orthotics.

Many sportswear firms manufacture Running Shoes for Compartment Syndrome. These are specially designed shoes with soft and spongy inner soles. Rather than transferring the impact of the surface to joints and creating knee pain, orthotics will absorb it. The joint will not get hurt.

Prepare your shoes for the track that you’re going to run on. Orthotics and specialized insoles will prevent your muscle compartments from running injuries. The first step of prevention is done here.

Leg exercise

Your leg muscles need sufficient nutrients and blood circulation. And, this is where you need leg exercise. Interestingly, gyms often complain about their members for being absent on leg days. Do not do it. Yoga is a safe option for leg exercises without instruments.

Chronic compartment syndrome does not affect compartments having regular blood flow and nutrients. Before running, spend time stretching legs and yoga postures to strengthen leg or calf muscles. This will prevent cramping.

Cut down the distance for running

A major symptom of chronic compartment syndrome is severe pain in compartment regions after a particular distance. If you’re feeling the same, it is time to shorten the distance. By covering less distance, the symptom will go away in a while.

Mainly, you need to make yourself more flexible towards running and workouts for preventing chronic compartment syndrome. In the case of acute compartment syndrome, it will be difficult to prevent. The reason behind acute compartment syndrome is either surgery or severe injury.

You don’t have any control over these two. Avoiding uneven surfaces and concrete surfaces (with incompatible shoes) can prevent acute compartment syndrome. Otherwise, see a general practitioner as soon as you feel muscle pain or see a swelling in the compartment area.

How Do You Solve Compartment Syndrome Without Surgery?

Surgery is not the only option to solve compartment syndrome. If you are already affected by this injury, you need to apply some solutions. Our physiotherapist said, “Follow a routine check-up to get rid of the pain and cramping”.

Many runners do not want to undergo surgery table for further complications. This portion of the article is only for them. However, let us remind you again that acute compartment syndrome is incurable without surgery. The following solutions are for chronic compartment syndrome patients only.

Take rest

The first and foremost formula to solve chronic compartment syndrome is to take a rest. This rest can last from 5 to 14 days. When you’re leg muscles are struggling to give you proper support for running, it is demanding for rest. Usually, this amount of rest is sufficient to get rid of symptoms of compartment syndrome.

Massage from experts

A massage from expert Masseuse can be the proper solution in solving compartment syndrome. If the pain keeps increasing, go to a massage parlor and ask for an expert masseuse. There are points within your leg that can rerun the blood flow. Once your muscles keep getting the required nutrients, you’ll not need to worry about the self-healing of compartment syndrome.

Also, massage is a common part of workout training. Sportsmen and athletes get a massage so that each of their muscles gets equal blood flow. This is how compartment syndrome can be solved without surgery.

Leg stretching

Contact your gym trainer or a nearby expert physiotherapist for suitable leg stretching. He can advise you with a posture that may help in getting the right motion. Leg stretching brings back the motion and blood flow in your legs.

How Long Does It Take for Compartment Syndrome to Heal?

You’ll be glad to know that treatment for compartment syndrome requires not more than six to eight weeks to go completely. If you have undergone surgery for removing the acute compartment syndrome, the healing will take not more than 2 months.

It is easy to start running or jogging after eight weeks. However, you need to consult with the physician before making the first run. You should start by walking for the highest safety.

Final Thoughts

Compartment syndrome is natural only if it happens due to running or overtraining your muscles. Give some time to heal it all by itself. Wear the right shoes and orthotics to avoid further injury. Wait until you are fully recovered.

To avoid any future complications from compartment syndrome, diagnose as early as possible. This is the key to preventing and solving the issues from compartment syndrome.

Now that you know how to prevent compartment syndrome when running, the guides above will be vital points to solve the injury quickly.

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