5 Common Running Injuries & How To Avoid Them

While running has an extremely positive impact on your body (i.e. strengthens the heart, raises cardiovascular endurance, aids in weight loss, improves sleep quality and mental health) it can often lead to a varying list of injuries. It is even estimated that nearly 80 percent of runners are injured each year! Don’t worry, though – we’ve got the top 5 most common running injuries and how to avoid them.

TOP 5 RUNNING INJURIES & HOW TO AVOID THEM

1. RUNNER’S KNEE

Runner’s Knee, otherwise known as patellofemoral pain syndrome, is a common overuse injury presenting as tender pain around or behind the kneecap. The repetitive nature of running places a lot of pressure on the legs, especially when coupled with hard pavement and downhill running. These conditions combined with muscle imbalances and weak quadriceps can accumulate overtime in placing unneeded extra stress on the knees, resulting in pain. One way to avoid Runner’s Knee is to stick to flat or uphill terrain, choose softer surfaces/footwear when possible, and avoid overstriding. To treat the pain, try incorporating strength training that targets your quads, hamstrings, and glutes to improve knee stability. It may also be beneficial to temporarily cut down your mileage and cross-train with low-impact activities, like cycling, swimming, or the elliptical. 

2. ACHILLES TENDINITIS

The tissue that connects your heel to your lower-leg muscles is called the Achilles tendon, which can become inflamed, painful, and stiff with overuse. Mileage increase, types of footwear, tight calf muscles, or even a naturally flat foot can cause the Achilles tendon to become irritated.. Try stretching your calf muscles before and after working out and wear supportive shoes with a foot drop (where the heel sits a little higher than the toe box) if you are experiencing these symptoms. Also consider skipping that up-hill run you were thinking of doing until your symptoms calm down. To treat Achilles tendinitis try incorporating a proper warm-up, strengthening your calf muscles with heel raises and balance exercises, and avoid abrupt changes in distance or intensity.

3. PLANTAR FASCIITIS

Plantar fascia is the thick tissue on the bottom of the foot and can often be the culprit of inflammation, irritation, or even tearing. It causes heel/arch pain, especially in the morning or after prolonged rest. Plantar fasciitis may be the result of constant pounding of the feet on the road, wearing unsupportive footwear, or tight calf muscles. It is once again a common overuse injury. One way to reduce the pain is to wear shoes with extra cushion and stretch your heels prior to running. Resting or balancing your running routine with rest days can also help with the pain. Consider insoles if symptoms do not improve over time or with these changes. 

4. SHIN SPLINTS

Shin splints, also known as medial tibial stress syndrome, occur when the muscles and tendons covering the shinbone become inflamed, leading to aching, stabbing sensations in the shins. Common causes are a sudden increase in mileage or intensity, wearing worn out footwear, and running on hilly terrain or hard surfaces. To reduce the pain, place ice on the shins for 15-20 minutes and keep them elevated to reduce swelling. Shock-absorbing soles in your shoes may help to treat this injury and running on softer surfaces is a good rule of thumb. Dry needling has also proven to be an effective treatment option to help break the cycle of pain and inflammation.

5. STRESS FRACTURE

Stress fractures are small cracks in the bones that are a result of repeatedly pounding greater amounts of force than the leg bones can bear. In runners, these injuries are most common in weight-bearing bones, such as those in the lower legs and feet. If you suspect a stress fracture, it’s crucial to stop running and consult a healthcare professional. Stress fractures require time off and usually involve a boot, crutches, and physical therapy. To avoid stress fractures be sure to cross-train so you don’t overuse your body, wear proper shoes, and consider taking a calcium supplement. 

In conclusion, all of these injuries can be a setback for runners, but they’re also preventable with the right approach. Prevention involves a combination of smart training practices, proper nutrition, and good running habits. Stay consistent, stay mindful, and keep running strong!

If you’re experiencing difficulties running, schedule an evaluation with me and we’ll work together to get you back on track!