Common Running Injuries
As we train for our races injuries can derail momentum and become discouraging, below are some common running injuries, including their symptoms, causes, treatments, and prevention strategies.
Plantar Fasciitis:
- Symptoms:
– Sharp pain in the heel or bottom of the foot
– Stiffness in the arch of the foot
– Pain that is usually worse in the morning or after prolonged sitting - Causes:
– Overuse or repetitive stress on the plantar fascia
– Poor footwear or lack of arch support
– High-impact activities like running on hard surfaces - Treatments:
– Rest and ice to reduce inflammation
– Stretching exercises for the calf and fascia
– Orthotic inserts for additional support
– Anti-inflammatory medications - Prevention:
– Wear appropriate shoes with good arch support
– Gradually increase running distance and intensity
– Perform stretching and strengthening exercises
Patellofemoral Pain Syndrome (Runner’s Knee):
- Symptoms:
– Pain around or behind the kneecap, especially when bending or sitting for long periods
– Swelling around the kneecap - Causes:
– Muscle imbalances or weaknesses in the leg
– Overuse or repetitive motion (often from running downhill or on uneven surfaces)
– Misalignment of the kneecap - Treatments:
– Rest and ice application
– Physical therapy focusing on strengthening and flexibility
– Knee braces or taping - Prevention:
– Strength training, especially for the quadriceps and hamstrings
– Proper running technique
– Cross-training to avoid overuse
Shin Splints (Medial Tibial Stress Syndrome):
- Symptoms:
– Pain along the inner edge of the shinbone (tibia)
– Tenderness or swelling in the lower leg - Causes:
– Overuse or running on hard surfaces
– Improper footwear or worn-out shoes
– Sudden changes in intensity or distance - Treatments:
– Rest and avoid activities that cause pain
– Ice the affected area
– Gradual return to running and lower-impact activities - Prevention:
– Gradually increase training intensity and duration
– Use appropriate footwear
– Incorporate strength and flexibility exercises for the lower legs
Achilles Tendinitis:
- Symptoms:
– Pain along the back of the heel or lower leg
– Stiffness in the Achilles tendon, especially in the morning
– Swelling around the tendon -
Causes:
– Overuse or repetitive stress, especially during sudden increases in running volume
– Tight calf muscles or improper footwear -
Treatments:
– Rest and ice application
– Calf stretching and strengthening exercises
– Orthotics if necessary -
Prevention:
– Gradually increase training intensity
– Regular stretching of the calves
– Ensure proper running biomechanics
IT Band Syndrome (Iliotibial Band Syndrome):
- Symptoms:
– Sharp pain on the outside of the knee
– Pain that worsens with activity, particularly downhill running -
Causes:
– Overuse injury, commonly from repetitive sidelong running or poor running mechanics
– Muscle imbalances or tightness in the hips or thighs -
Treatments:
– Rest and ice
– Physical therapy focusing on soft tissue work and strengthening
– IT band stretching exercises -
Prevention:
– Strengthening the hip muscles
– Using proper running form and techniques
– Avoiding running on slanted surfaces
Stress Fractures:
- Symptoms:
– Localized pain in a specific area of the bone
– Pain that worsens with activity but improves with rest -
Causes:
– Overuse, especially in bones not accustomed to high-impact activities
– Poor nutrition or inadequate recovery time
– Running on hard surfaces -
Treatments:
– Rest and potentially immobilization with a boot or crutches
– Gradual return to activity after pain subsides
– Consulting a healthcare professional for a treatment plan -
Prevention:
– Gradual increase in running intensity and mileage
– Promote bone health with nutrition and hydration
– Cross-training and strength training
To minimize the risk of running injuries, prioritize a comprehensive approach to training. Incorporate dynamic warm-ups before each run and static stretches afterward to improve flexibility and reduce muscle soreness. Cross-training activities like swimming or cycling offer valuable rest for running-specific muscles while maintaining overall fitness. Invest in high-quality running shoes that suit your foot type and running style. Most importantly, listen to your body. Reduce activity or stop running entirely if you experience any pain. If persistent pain arises, seek guidance from a physical therapist or sports medicine professional for personalized advice. By implementing these preventative strategies, runners can significantly reduce their risk of injury and enjoy a long and successful running journey.
