Running injuries usually occur as a result of excessive exertion and are also influenced by your body’s movements. However, many of these injuries can be prevented. Given the effort required to maintain a regular exercise routine, the last thing you want is for a running injury to disrupt your plans.
“Running injuries are typically joint issues that arise in the lower extremities,” says Dr. Alysia Robichau, a sports medicine doctor at Houston Methodist. “They can happen in both beginners and experienced runners, and they’re fairly common, especially if you’re not taking steps to prevent them.”
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1. Knee injury common among runners.
This is a frequently occurring repetitive strain injury. Runner’s knee, which is also known as Patellofemoral syndrome, can be caused by various factors. It typically occurs when your kneecap is misaligned. As time passes, the cartilage on your kneecap can deteriorate. When this occurs, you may experience discomfort in the vicinity of the kneecap, especially when:
- Going up or down stairs
- Squatting
- Sitting with the knee bent for a long time
A stress fracture refers to a type of injury that occurs in a bone due to repetitive stress.
A small crack in a bone, which causes discomfort and pain, is commonly found in the shin and feet of runners. This condition usually occurs when individuals exert themselves excessively before their bodies adapt to a new activity. Pain intensifies during physical activity but subsides during periods of rest. Rest is crucial as the bone can suffer further damage and impede the recovery process if subjected to continuous stress.
Shin splints- a condition characterized by pain in the lower leg resulting from overuse or repetitive stress on the shin bone.
Shin splints refer to pain occurring in the front or interior of the lower leg along the shin bone (tibia).
Shin splints, also known as medial tibial stress syndrome or MTSS, often occur when there is a sudden change in the intensity of your workout, like running longer distances or increasing the frequency of your runs. Distinguishing them from a stress fracture of the shin based on pain can be challenging, but typically the pain in the case of shin splints is more dispersed along the bone. To identify whether it is a stress fracture or shin splints, a normal x-ray is usually conducted.
The likelihood of developing shin splints is higher among individuals with flat feet. Treatment comprises:
- Reduce your mileage
- Slow your pace
- Stretching exercises
Achilles tendinopathy refers to a condition affecting the Achilles tendon.
Chronic degenerative changes to the Achilles tendon, formerly referred to as tendinitis, occur in the large tendon that connects the calf to the back of the heel.
Achilles tendinitis results in pain, burning, and stiffness in the region of the tendon, particularly during morning hours and when engaging in physical activity. This condition predominantly arises from repeated stress on the tendon and can be induced by extending the distance of your running routine excessively. Additionally, taut calf muscles can also play a role in its development.
5. The act of a muscle being forcibly stretched or strained.
A muscle pull, or muscle strain, is a small tear in your muscle that is typically caused by overstretching the muscle. When a muscle tears, you may experience a popping sensation. The recommended treatment for a muscle pull is RICE: rest, ice, compression, and elevation. Commonly affected muscles by a muscle pull are:
- Hamstrings
- Quadriceps
- Calf
- Groin
6. A sprain that occurs in the ankle.
When the ligaments surrounding the ankle stretch or tear, it is known as an ankle sprain, which is often caused by the foot twisting or rolling inward. Rest, ice, compression, and elevating the foot are usually effective in improving sprains.
Plantar fasciitis, which refers to the inflammation of the plantar fascia, is a condition that involves the swelling and irritation of the thick band of tissue that connects the heel bone to the toes.
Plantar fasciitis is the inflammation of the thick band of tissue in the bottom of the foot, which runs from the heel to the toes. Typically, it causes intense heel pain, particularly when taking the first steps in the morning.
People who have both tight calf muscles and a high arch have an increased susceptibility to plantar fasciitis. Despite the possibility of its association with increased activity, plantar fasciitis can occur without any apparent cause.
The treatment comprises of:
- Calf stretches
- Rest
- Icing the bottom of the foot
- Wearing good shoes at all times (even at home or on the beach)
Tips to Prevent Running Injuries
Here are some tips for preventing injuries by taking a few precautions and planning, which can help avoid many common running injuries.
1. Pay attention to your body
If you observe continuous pain in a muscle or joint that does not improve with rest, it is important not to disregard it. While a slight discomfort is acceptable, it is advisable to consult with your healthcare provider.
2. Generate a plan for running.
Before you start a running routine, it is important to have a conversation with a trainer. This trainer will assist you in developing a running plan that is suitable for your current level of fitness and aligns with your long-term objectives.
According to Dr. Robichau, a running program must have a plan and a progression in order to prevent injuries that may result from rapidly advancing any kind of physical activity. In general, Dr. Robichau advises increasing your weekly run mileage by no more than 10%, which equates to approximately one mile per week.
If you exceed a 10% increase per week, you may run the risk of straining your muscles and joints, which could result in inflammation and injury.
3. Begin by warming up and stretching.
Insufficient stretching often leads to injuries. Prior to and following your run, ensure thorough stretching of your muscles, particularly your calf, hamstrings, groin, and quadriceps. Additionally, warm up for five minutes, such as by walking, before commencing with stretching. Injuries may occur if you stretch muscles that are not properly warmed up.
Perform strength training exercises on a regular basis.
To enhance your routine, incorporate weight training and ab exercises. These activities promote muscle strength and aid in the development of core muscles.
5. Engage in cross training.
To prevent overuse injuries, vary your fitness routine by incorporating activities like swimming, biking, tennis, or other forms of exercise instead of solely running.
6. Don’t increase speed and distance at the same time
When it comes to making progress gradually, concentrate on either increasing the distance of your runs or speeding up your pace, but Dr. Robichau advises against trying to do both simultaneously.
“Focus on one or the other,” explains Dr. Robichau. “If you’re trying to run both farther and faster, you’re at risk for progressing too fast — putting yourself at highest risk for injury.”
7. Give your muscles what they need to recover
The recovery process after your run holds equal importance as the exercise itself.
According to Dr. Robichau, ensuring proper recovery is not only important for improving your body’s performance in your next run, but also for preventing overuse injuries.
Taking breaks for your muscles is an important component of the recovery process, as is consuming nutritious food, staying properly hydrated, and ensuring sufficient sleep, all of which are essential for self-care. Furthermore, following intense physical exertion, recovery may involve relieving tension and discomfort in tight muscles through various remedies that can be done at home.
- Ice and heat
- Over-the-counter pain relievers
- Pain relief topicals and creams
- Massage therapy
- Foam rolling or using a massage gun
8. Know the difference between soreness and pain that signals injury
If your goal in running is to push your body, Dr. Robichau advises to expect muscle soreness and discomfort, but the mentioned remedies should help alleviate it.
Always acknowledge pain and never disregard it.
“You can expect to be somewhat uncomfortable for a few days after a run, especially if you’re adding miles or quickening your pace,” warns Dr. Robichau. “But sharp pain is never OK. Neither is pain that continues to linger.”
Dr. Robichau emphasizes the importance of seeking evaluation if you have sharp pain or pain that persists for a week or more without improvement.
“The last thing we want is for you to prolong an injury for months or years because you feel like it’s something that should get better on its own,” says Dr. Robichau. “Not only is that not always the case, some of these running injuries can progress into something even more severe.”
9. Don’t discount the importance of quality running shoes
Nowadays, there appears to be a shoe designed for every specific activity, causing one to consider the necessity of running shoes. However, it is important to acknowledge that wearing inappropriate footwear while running can negatively impact the natural movement of your feet and elevate the likelihood of sustaining a running overuse injury.
If you run frequently or for long distances, it is worth investing in a pair of running shoes since they are designed to support the natural movement and biomechanics of your foot.
“Make sure your running shoes fit — that they’re tight enough, but not too tight,” Dr. Robichau adds. “And be sure to replace them once they wear out.”
