6 MOST COMMON RUNNING INJURIES

We runners have that undeniable itch to hit the pavement and feel the wind in our hair, don’t we?

The craving for that endorphin rush keeps us going, but let’s face it – dealing with injuries is a runner’s ultimate frustration.

The inability to lace up those running shoes and head out into the sun for a run can be a tough pill to swallow. But hey, it’s all part of the game – after all, running is more than just exercise; it’s a journey of self-improvement and resilience.

In this post, we’re diving into a topic that every runner, new or seasoned, can relate to: running injuries.

They might sneak up on us when we least expect them, disrupting our rhythm and sidelining us for a stretch – whether it’s a few days, weeks, or even longer.

So, let’s lace up our knowledge shoes and explore the 6 most common running injuries.

And guess what? We’re not stopping there – I’ll be sharing some invaluable tips to help you steer clear of these roadblocks and keep doing what we love most: clocking up those k’s.

Quick Look.

Navigating running injuries is somewhat a rite of passage for many runners. Whether a minor setback or a major hurdle, injuries come in various forms and often when least expected. Some can be soothed with rest, while others demand specialised medical care or even surgery.

Studies reveal that roughly 50% of regular and competitive runners encounter injuries annually. Some studies have even suggested that, on average, a runner might face an injury for every 100 hours of running.

Curious about what lies behind these running injuries? Let’s delve into the primary culprits responsible for these setbacks:

1. Overuse and Overtraining: Pushing your body beyond its limits without proper rest and recovery can lead to overuse injuries. These occur when the same muscles and joints are subjected to repetitive stress without adequate time to heal. Running every day without proper recovery can quickly lead to these sorts of injuries.
2. Improper Technique: Running with incorrect form or technique can put extra strain on certain muscles and joints, leading to injuries over time.
3. Sudden Intensity Increase: Rapidly increasing the intensity, duration, or frequency of your runs without allowing your body to adapt can cause strain and injury. Recovery rest is vital.
4. Inadequate Warm-Up and Cool-Down: Skipping warm-up and cool-down routines can increase the risk of injuries, as your muscles are not adequately prepared or cared for. Launching into a high-intensity run with cold muscles is a recipe for injury.
5. Worn-out Shoes: Running in shoes that have lost their cushioning and support can lead to improper foot strike and compromised biomechanics, contributing to injuries.
6. Surface Impact: Running on hard or uneven surfaces without proper footwear can lead to excessive impact and stress on your joints, potentially causing injuries.
7. Muscle Imbalances: Weakness in certain muscle groups and muscle imbalances can result in poor running mechanics, increasing the likelihood of injuries. Varying your running exercises is important to help address this.
8. Lack of Cross-Training: Focusing solely on running without incorporating strength training, flexibility exercises, or cross-training activities can lead to muscle imbalances and increased injury risk.
9. Ignoring Pain: Ignoring early signs of pain and discomfort can worsen an existing issue, potentially leading to a more severe injury. A slight niggle can quickly turn into a major problem if ignored and left untreated.
10. Inadequate Recovery: Insufficient sleep, poor nutrition, and not giving your body enough time to recover can contribute to overall fatigue and make you more susceptible to injuries. I can’t stress enough how vital rest and recovery are. Muscles strengthen, grow, and develop during the recovery phase of your exercise regimen.

While some runners seem to escape unscathed, most will experience an injury at some point in their running journey. The key is awareness—knowing what injuries to watch for, what causes them, how to avoid them, and how to deal with them if they do crop up.

Knowledge is your armour when it comes to running injuries. So, let’s lace up and explore the 6 most common running injuries. My goal? Equipping you with the know-how to stay on track and injury-free.

Running Injury No.1: Achilles Tendonitis.

What Is It?

The Achilles (uh-kill-eez) tendon is the band that connects the calf muscles to the heel bone at the back of your leg. Achilles Tendonitis (AT) refers to the inflammation or swelling of the tendon. In serious injuries, the tendon can even be torn, which generally requires reparative surgery.

This injury is usually accompanied by mild pain or a dull ache at the back of the leg above the heel. You will also notice a limited range of motion when the tendon is stretched.

What Causes It?

AT is predominantly an overuse or prolonged repetitive use injury. Another very common cause is a sudden increase in distance covered or training intensity. Engaging in an intense workout after a long period away from training can also increase the risk of injury.

Who Is At Risk?

• Statistically, men suffer this injury far more than women.
• AI also has a higher incidence in cold weather.
• Runners who suddenly increase training intensity risk hurting the Achilles tendon.
• Running in hilly terrain. Steep inclines can over-stretch the Achilles tendon if the runner is unaccustomed to this type of training.
• Older runners. The Achilles tendon can weaken with age.
• Tennis players and basketball players, as well as runners, are susceptible to AT.
• Overweight or obese individuals are also at risk.

How Is It Treated?

Resting is the best form of treatment for minor irritation of the Achilles tendon. Icing the area can also help. Since AT can also be exacerbated by tight calf muscles, some light calf stretching may also help.

For more painful AT, you must see a doctor, the tendon could be ruptured or torn. It may require surgery to repair it.

How Can I Avoid It?

• Avoid abrupt, drastic intensity spikes in your running routines. Instead, gradually build your way to your desired training level.
• Avoid attacking steep inclines without pre-conditioning. The same applies to intense stair workouts.
• Wear appropriate footwear, don’t train in worn-out old shoes.
• Always warm up properly before training.
• Cross-training is also a good idea. Runners who do not participate in any other sport can suffer from overuse injuries from repetitive use of the same muscles and tendons etc. Cycling, swimming, or some other form of sport can help prevent this.

TIP: Listen to Your Body: If you notice persistent pain and stiffness in the back of your heel, especially in the morning or after runs, don’t ignore it. Achilles tendonitis often begins with mild discomfort and can progress to more severe pain. If you experience these symptoms, consider reducing your running intensity, incorporating rest, and consulting a healthcare professional for a proper diagnosis and guidance on treatment and prevention.

Running Injury No.2: Hamstring Injuries.

What Is It?

A hamstring injury is a strain or tear in one or more of the muscles at the back of the thigh.

The Hamstrings are a group of three muscles that run along the back of the thigh from the hip area to just below the knee. The Hamstrings are a large muscle group in the back of the leg that is utilised when accelerating and decelerating. This muscle group makes it possible to outstretch your legs behind the body and to also bend the knees.

What Causes It?

Hamstring injuries are sometimes referred to as a hamstring pull or strain and are usually caused by over-stretching or over-extending the muscle. Sudden explosive acceleration or deceleration can cause a strain injury. You may notice it as a sharp, sudden pain in the back of the thigh or a popping, tearing sensation.

Some other causes include poor flexibility or muscle imbalance, where the quads become much stronger than the hamstrings.

Who Is At Risk?

Hamstring problems aren’t exclusive to runners. In fact, any sport that includes running, like football, tennis, or basketball, can bring about the risk of hamstring injuries, especially in situations involving sudden bursts of acceleration or abrupt stops.

Sprinters are far more likely to experience a hamstring injury than long-distance runners due to the explosive launch factor.

How Is It Treated?

Here are a few treatment options you can try:

• Minor hamstring injuries can often be treated at home simply by resting.
• Slowing your pace or shortening your stride when experiencing slight or mild hamstring discomfort.
• Using a foam roller.
• Sports-massage can help relieve the tightness.
• More painful injuries where you have difficulty walking or putting any weight on the leg will require medical intervention, see a doctor as soon as possible.
• See a chiropractor to make sure your spine and pelvis are aligned.

How Can I Avoid It?

• Make sure you are properly warmed up before training, especially when sprinting.
• Use a foam roller before and after a run if you are susceptible to this type of injury.
• Try dedicated hamstring strengthening exercises.
• Regular stretching.
• Be conscious of the risks with sudden starts and stops and train accordingly.

TIP: Pay Attention to Pain: If you feel sharp or dull pain in the back of your thigh during or after a run, especially when stretching your leg, it could be a sign of a hamstring injury. Listen to your body, and if you experience persistent discomfort or notice any swelling or bruising, consider seeking medical advice. Early diagnosis and appropriate treatment can significantly speed up recovery and prevent the injury from becoming more severe.

Running Injury No.3: Plantar Fasciitis.

What Is It?

Plantar Fasciitis (PF) is a condition that affects the heel of the foot. Pain stemming from PF can severely hinder runners, and complete healing of this condition may take several months.

The Plantar Fascia is a thick mesh-like ligament that runs from the heel to the toes in the foot. This ligament supports the arch of your foot and functions as an impact absorber as you run.

The plantar fascia endures significant wear and tear, considering its location on the underside of your foot. The most common symptom of PF is a sharp, stabbing pain in the bottom of your heel, especially when you take your first steps in the morning, or after periods of rest.

What Causes It?

There are many reasons why this condition can develop, such as:

• Long periods of standing on hard floors.
• Consistently tight calf muscles or Achilles tendons.
• Core weakness.
• Poor running mechanics.
• Overpronation, this is where the foot rolls excessively inward upon striking the ground. Supination, where the foot rolls excessively outward.

Who Is At Risk?

• Workers who are required to be on their feet all day.
• Men and women aged over 40.
• Long-distance runners.
• Those who may be overweight or obese.
• People with very high or very low foot-arches. Flat feet.

How Is It Treated?

For mild cases, home treatment therapies include:

• Rest, taking a break from running
• Icing the area three or four times a day for 10 to 15 minutes. Try rolling your foot over a frozen bottle of water.
• Roll your foot over a foam roller or a tennis ball to loosen up the area.
• Anti-inflammatory drugs may also help.

For more severe cases, where the pain is quite acute, your doctor may try the following treatments:

• Anti-inflammatory injections directly into the affected area.
• Physical stretching therapies, not only for the Plantar Fascia, but also the Achilles tendons and calves.
• Night splints or braces may also be recommended by your doctor.
• Surgery.

How Can I Avoid It?

Rest the area whenever discomfort appears. Additionally, switch to other forms of exercise when resting that don’t cause impact to the area, such as elliptical training, walking or running in water, cycling, etc.

Stretch your calves regularly and maintain good core strength. Furthermore, stretch the Plantar Fascia by pulling the foot upwards by the toes, hold for 15 seconds, repeat three times.

Don’t run in worn-out shoes. Get professionally fitted for your running shoes. Ladies, high-heels are notoriously hard on the Plantar Fascia.

TIP: Roll it Out: Invest in a quality foam roller or a specialised foot roller. Regularly rolling your foot over these tools can help alleviate tension in the plantar fascia. Apply gentle but consistent pressure to the affected area, and be sure to roll not just the heel but the entire arch of the foot. This self-massage technique can provide relief and promote healing over time. Remember, consistency is key; make it a part of your daily routine for better results.

Running Injury No.4: Shin Splints.

What Is It?

As you would expect, the injury of ‘shin splints’ refers to pain associated with the shinbone. The shinbone is located at the front of the leg between the knee and the ankle. The pain experienced is usually associated with swollen tissue and muscles pressuring the shinbone, and sometimes stress fractures in the bone itself.

What Causes It?

Shin splints is a stress disorder that builds up over time, resulting from the constant pounding and stress on the lower leg from activities such as running. The muscles and tissue around the shin become swollen and inflamed, putting pressure on the bone, resulting in pain.

Usually, the pain manifests as a dull ache in that part of the leg. However, it can become quite debilitating, causing runners to abandon their workout altogether.

Other contributing factors:

• Worn-out, ill-fitting, or incorrect running shoe type.
• Tight calf muscles.
• Poor running form.
• Sudden increases in running distance or intensity.
• Constantly running on hard surfaces.

Who Is At Risk?

Shin splints is a common disorder affecting runners, we all know someone who has had to deal with this problem at some stage of their running journey. However, anyone who engages in moderate to intense physical activity can be at risk. Footballers, tennis players, basketball players, and others, can all experience shin splints, particularly where sudden stopping and starting is prevalent.

How Is It Treated?

Mild cases of shin splints can quickly resolve by taking a break from the activity which is triggering it. Even the tiny fractures or cracks in the bone will heal quickly with appropriate rest. The pain will normally dissipate within a few hours of ceasing exercise.

Apart from rest, you can also try these home treatments:

• Taking some anti-inflammatory medication.
• Switch to other forms of exercise whilst resting the area, such as swimming, walking, or light biking.
• Keeping your legs elevated where possible.
• Application of ice-packs.
• Calf muscle stretching.
• Use a foam roller to lightly massage the shins.

If you’re experiencing enduring and intense pain, it’s advisable to consult a medical professional. While surgery is seldom employed for shin splints, it might be considered in instances of prolonged, severe pain lasting for several months.

How Can I Avoid It?

• Keeping the calf muscles strong and engaging in regular calf muscle stretching.
• Properly warming up before training.
• Good quality and properly fitting running shoes. Try shoes with extra cushioning if you are regularly suffering from shin splints. Remember to replace your running shoes after 800k use.
• Avoid running on hard surfaces or hills if symptoms appear.
• Do not suddenly increase workout intensity, work your way up to greater distances or intensity over time.

TIP: Gradual Build-up: Avoid sudden increases in the intensity or duration of your runs. Shin splints often occur when you push your legs too hard, too fast. Instead, follow a progressive training plan that allows your muscles and bones to adapt gradually to the demands of running. This can significantly reduce the risk of developing shin splints and other overuse injuries.

Running Injury No.5: Iliotibial (IT) Band Syndrome.

What Is It?

Iliotibial Band Syndrome (ITBS) is a painful disorder that affects the knee. What is the Iliotibial Band (ITB) I hear you ask? The IT is a long ligament that runs along the outside of the leg all the way from the hip to the outside of the knee, finally terminating at the shin. Involved in rotating and extending the hip, the ITB also protects and stabilises the knee.

What Causes It?

ITBS is essentially an overuse injury resulting from repetitive activities such as running. The pain develops when the ITB becomes too tight and begins rubbing against the bone, causing irritation from friction. The resulting pain is usually felt in the knee area, but can also present in the outer hip or leg.

Causes of ITBS:

• Repetitive activities such as running or cycling.
• Weak or tight hip abductor and extensor muscles.
• Flat feet.
• Uneven leg lengths.
• Prolonged periods of sitting with bent knees.
• Repetitive uphill or stair running.

Who Is At Risk?

Sporting people who use their knees a lot are most at risk of developing ITBS. Runners, cyclists, footballers, basketball players, and body-builders are commonly most affected. Additionally, this syndrome may also impact people who walk up and down stairs frequently, maybe during their work.

How Is It Treated?

• Resting the area when symptoms begin to develop.
• Icing the area.
• Stretching the ITB. Here is an excellent video on some stretching techniques you could try.
• Taking some anti-inflammatory medications.
• Massaging or foam rolling the area.

How Can I Avoid It?

As runners, we sometimes don’t pay enough attention to varying our training routines. Repetitively doing the same thing over and over may eventually lead to overuse problems. Strength training is something every runner should be incorporating into their exercise regime. Keeping the body strong and flexible will go a long way to avoiding these disorders.

Rest is also important. Ensure you are giving your body enough recovery time between workouts. At least a full day once or twice a week.

As always, pay attention to your running form and don’t run in old or ill-fitting shoes.

TIP: Stretch and Strengthen: Incorporate specific stretches and strength-training exercises for the muscles around the hips and thighs. Targeting areas like the glutes, hip abductors, and quadriceps can help alleviate strain on the iliotibial band. Regularly including these exercises in your routine can reduce the risk of ITBS and aid in recovery if you’re already dealing with it. Remember, a strong and flexible lower body is your best defence against this common runner’s ailment.

Running Injury No.6: Runner’s Knee.

What Is It?

Runner’s Knee refers to pain associated with irritation of the cartilage under the knee cap.

You will notice runners knee pain more acutely when bending down, getting up from sitting, kneeling, and running or walking. This condition doesn’t just affect runners, it is common among the broader public.

What Causes It?

The correct medical term is Patellofemoral Pain Syndrome (PPS) and is a condition caused by the kneecap not moving smoothly, resulting in irritation of the cartilage.

Repetitive bending of the knee can be a trigger for PPS, especially when performed under stress, such as when weightlifting. Performing certain plyometric exercises or even lunges excessively can also precipitate this condition.

You may have heard the oft-repeated statement by non-runners that running is bad for your knees. This is generally not the case. If you are worried about the effects of long-term running on your knees, take a look at our article about this here.

Other causes

• Trauma to the knee from a fall or banging the knee into something.
• Biomechanic irregularities such as over-pronation.
• Weak or tight quads. The quads attach to the knee cap and work to keep it in place. Weak or overly tight quads may allow the knee cap to move out of position.
• Bone misalignment, particularly in the hip area.

Who Is At Risk?

As previously mentioned, this condition can affect people who are impacting the knee area with repetitive or load-bearing exercises. Consequently, runners and weightlifters are particularly at risk, however, only about 15% of runners ever experience this condition. Other athletes, such as footballers, skiers, cyclists, and others, can also be at risk of developing runner’s knee.

How Is It Treated?

• Rest or reduce the distance covered until the pain is resolved or reduced significantly.
• Ice the area and try anti-inflammatory drugs.
• Switch to light cycling or swimming whilst recovering.
• Consult a doctor, physiotherapist, or a chiropractor to check for hip alignment.
• Use an elastic bandage or compression sleeve on the knee for extra support

Surgery is rarely required to remedy runner’s knee. However, in some cases, an orthopaedic surgeon may operate on the damaged cartilage or even reposition the knee cap.

How Can I Avoid It?

• Run on softer surfaces, try to avoid concrete.
• Try using more cushioned running shoes.
• Always warm up sufficiently before training.
• When adding exercises that stress the knee to your training program, such as lunges or squats, do so gradually.
• Add hip, glute, quad, and hamstring strengthening exercises to your training, this also helps with flexibility.
• Downhill running is particularly hard on the knees.
• Maintain a healthy weight.

TIP: Strengthen the Quadriceps: Focus on strengthening the quadriceps muscles, particularly the vastus medialis obliquus (VMO), which helps stabilise the kneecap. Exercises like Wall/Ball Squats and Static Lunges can target this muscle group. Strong quads provide better support to the knee joint and can reduce the risk of runner’s knee. Incorporate these exercises into your regular strength training routine for optimal knee health and injury prevention.

Wrapping Up The 6 Most Common Running Injuries.

In the world of running, it’s true that injuries can often feel like an inevitable part of the journey. However, as we’ve explored the various examples of running injuries, it becomes clear that there are steps we can take to significantly reduce this risk.

Imagine if we were footballers or tennis players; we’d have to adhere to the rules of our respective sports. Running is no different; it has its fundamental rules that we should all remember and follow to minimise the chances of injury.

Here are some key rules:

• Warm Up Adequately: Always give your body the warm-up it requires, especially before engaging in explosive activities like sprints.
• Progress Gradually: Allow your body time to adapt to new exercises or increased intensity. Avoid sudden workload spikes; instead, build up gradually.
• Footwear Matters: Choose your running shoes wisely, ensuring a proper fit, and retire old shoes after approximately 800 kilometres of use.
• Strength Matters: Incorporate strength training into your routine to maintain strength and flexibility.
• Respect Rest: Proper rest between workouts is crucial for successful recovery.
• Listen to Your Body: If you experience severe pain, don’t push through it. Rest and consult a doctor if the pain persists.
• Diversify Your Routine: Avoid monotonous routines; mix it up to prevent overuse injuries.
• Recovery Matters: After a workout, try some light stretching, foam rolling, or occasional sports massages to aid recovery.

With these guidelines in mind, we can all enjoy decades of running while taking care of our bodies.

Running isn’t just a fitness endeavour; it’s a lifelong journey and a rewarding lifestyle.

So, lace up those running shoes, hit the track, and let’s continue running strong for years to come.

Happy Running

Steve.

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Disclaimer. This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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