Running provides so many great health benefits, like weight loss, improved heart health, and a better mood. However, running can also lead to injuries. If you’re just beginning your fitness journey, you shouldn’t let the thought of running injuries keep you from reaching your goals. With the right steps, you could be able to avoid injuries altogether.
The Statista Research Department report, published in May of 2023, found around 49 million people in the United States went running or jogging at least once in 2021. If you go by a report from Yale Medicine, at least 50 percent of those runners will get hurt. With the right training and knowing what to look for, you could be on the right side of those statistics.
In this article, we will discuss some of the six most common running injuries, how to avoid them, possible treatments, and how to return to running once you heal.
1. Runner’s Knee
What is runner’s knee?
Runner’s knee is a common injury that occurs when the kneecap tracks abnormally over the thighbone. This misalignment can cause pain around the kneecap, especially when running downhill, going down stairs, or sitting for long periods of time.
Runner’s knee prevention
To avoid runner’s knee, runners should focus on strengthening the muscles around the knee, such as the quadriceps, hamstrings, and glutes. They should also avoid overtraining and gradually increase their mileage and intensity. Proper footwear with good support and cushioning can also help prevent runner’s knee.
Runner’s knee treatment
Treatment for runner’s knee typically involves rest, ice, compression, and elevation (RICE), as well as anti-inflammatory medication to reduce pain and swelling. Physical therapy exercises that focus on strengthening the knee and improving flexibility may also be recommended.
2. Shin Splints
What is shin splints?
Shin splints is a common running injury that causes pain along the inside of the shinbone. This injury is often caused by overuse, improper footwear, or running on hard surfaces.
Shin splints prevention
To avoid shin splints, you should increase your mileage and intensity gradually, and avoid running on hard surfaces like concrete. Proper running shoes with good shock absorption can also help prevent shin splints.
Shin splints treatment
Treatment for shin splints typically involves rest, ice, and anti-inflammatory medication to reduce pain and swelling. Physical therapy exercises that focus on stretching and strengthening the muscles in the lower leg can also be helpful.
3. Plantar Fasciitis
What is plantar fasciitis?
Plantar fasciitis is a common running injury that causes pain in the heel and bottom of the foot. This injury occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or irritated.
Plantar fasciitis prevention
To avoid plantar fasciitis, you should wear running shoes with good arch support and cushioning, and gradually increase their mileage and intensity. Stretching the calf muscles and the plantar fascia before and after running can also help prevent this injury.
Plantar fasciitis treatment
Treatment for plantar fasciitis typically involves rest, ice, and anti-inflammatory medication to reduce pain and swelling. Physical therapy exercises that focus on stretching and strengthening the plantar fascia and the muscles in the foot and calf can also help.
4. Achilles Tendinitis
What is achilles tendinitis?
Achilles tendinitis is a common running injury that causes pain in the back of the heel. This injury occurs when the Achilles tendon, which connects the calf muscles to the heel bone, becomes inflamed or irritated.
Achilles tendinitis prevention
To avoid Achilles tendinitis, you should gradually increase your mileage and intensity, and avoid overtraining. Proper running shoes with good support and cushioning can also help prevent this injury. Make sure to stretch the calf muscles before and after your run.
Achilles tendinitis treatment
Treatment for Achilles tendinitis typically involves rest, ice, and anti-inflammatory medication to reduce pain and swelling. Physical therapy exercises that focus on stretching and strengthening the calf muscles and the Achilles tendon can also be helpful.
5. IT Band Syndrome
What is IT band syndrome?
IT band syndrome is a common running injury that causes pain on the outside of the knee. This injury occurs when the IT band, a thick band of tissue that runs from the hip to the knee, becomes inflamed or irritated.
IT band syndrome prevention
To avoid IT band syndrome, you should gradually increase your mileage and intensity, and avoid overtraining. Proper running shoes with good support and cushioning can also help prevent this injury. Strengthening the muscles around the hip and knee, such as the glutes, can also be helpful in preventing IT band syndrome.
IT band syndrome treatment
Treatment for IT band syndrome typically involves rest, ice, and anti-inflammatory medication to reduce pain and swelling. Physical therapy exercises that focus on stretching and strengthening the IT band and the muscles around the hip and knee can also be helpful.
6. Stress fracture
What is stress fracture?
Stress fractures are a common overuse injury among runners. They occur when the repetitive stress of running causes small cracks or fractures in the bones, usually in the lower leg, foot, or ankle. Stress fractures can be painful and may require several weeks or months of rest to heal.
Stress fracture prevention
The best way to prevent stress fractures is to gradually increase the intensity and duration of your runs. It’s also important to wear shoes that provide good support and cushioning, and to avoid running on hard surfaces like concrete. Strength training exercises that focus on the muscles in the lower legs and feet can also help prevent stress fractures by improving bone density and reducing the impact of running.
Stress fracture treatment
If you suspect that you have a stress fracture, it’s important to see a doctor as soon as possible. The doctor may order an x-ray or MRI to confirm the diagnosis. Treatment for stress fractures typically involves rest, immobilization, and pain management.
In rare cases, surgery may be necessary to treat a stress fracture that is not healing properly or is causing significant pain and disability.
Returning to Running
Once your running injury heals, you will need to gradually reintroduce running into your routine. Start with low-impact activities like walking or swimming, and gradually increase the duration and intensity of your workouts over several weeks or months. It’s important to listen to your body and stop if you experience any pain or discomfort.
Running Injuries Conclusion
In conclusion, running injuries are common, but they can be prevented or treated with proper care and attention. Runners should focus on gradually increasing their mileage and intensity, wearing proper footwear, and strengthening the muscles around the joints prone to injury.
If an injury does occur, rest, ice, and anti-inflammatory medication can help reduce pain and swelling. If pain continues you may need to pay a visit to the doctor to make sure you don’t have a stress fracture. You may also need physical therapy to speed up the recovery process.
By taking these precautions, runners can continue to enjoy the numerous health benefits of running while minimizing the risk of injury.
