Running is a popular form of exercise, but it can also lead to injuries, especially if not done properly or with adequate preparation. Here are the top 5 common running injuries:

‍

1. Runner's Knee (Patellofemoral Pain Syndrome)

‍

• Description: This condition involves pain around the kneecap (patella), which often worsens when running, squatting, going up or down stairs, or sitting for extended periods.
• Causes: It's commonly caused by overuse, misalignment of the knee joint, weak thigh muscles, or improper running techniques. An imbalance in muscle strength and flexibility around the knee can also contribute.
• Symptoms: Pain around or behind the kneecap, particularly when bending the knee, a grinding sensation when the knee moves, and swelling around the knee.

‍

2. Shin Splints (Medial Tibial Stress Syndrome)

‍

• Description: Shin splints refer to pain along the inner edge of the shinbone (tibia). This condition often occurs in runners who suddenly increase their running volume or intensity.
• Causes: Overuse, improper footwear, running on hard surfaces, flat feet, and lack of proper stretching and warm-up can lead to shin splints.
• Symptoms: A sharp or dull pain along the inner part of the lower leg, tenderness, and mild swelling. Pain typically worsens at the start of the run and gradually subsides.

‍

3. Achilles Tendinitis

‍

• Description: This injury involves inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It can range from mild to severe and can lead to chronic pain if not treated.
• Causes: Overuse, tight calf muscles, improper footwear, a sudden increase in training intensity, or poor running form can strain the Achilles tendon.
• Symptoms: Pain and stiffness along the Achilles tendon, especially in the morning or after running. Swelling, tenderness, and warmth over the tendon, and difficulty flexing the foot.

‍

4. Plantar Fasciitis

‍

• Description: This condition affects the plantar fascia, a thick band of tissue running across the bottom of the foot, connecting the heel bone to the toes. It often causes stabbing pain in the heel, especially in the morning.
• Causes: Overuse, flat feet, high arches, improper footwear, excessive running on hard surfaces, and a tight Achilles tendon can all contribute to plantar fasciitis.
• Symptoms: Sharp pain in the heel or along the arch of the foot, typically felt during the first steps of the day or after long periods of rest. Pain may subside during exercise but return after stopping.

‍

5. Iliotibial Band Syndrome (ITBS)

‍

• Description: ITBS is an overuse injury of the iliotibial band, a ligament that runs down the outside of the thigh from the hip to the shin. It causes pain on the outer part of the knee.
• Causes: Overuse, improper running form, weak hip muscles, running on banked surfaces, or a sudden increase in running mileage can irritate the IT band.
• Symptoms: Sharp or burning pain on the outside of the knee, which may worsen with activity. Pain may also occur along the outer thigh or hip.

‍

Prevention Tips:

‍

• Proper Warm-up and Cool-down: Always start with a warm-up to prepare your muscles and joints for running and cool down to help them recover.
• Strengthening Exercises: Focus on strengthening the muscles around the knees, hips, and core to provide better support and stability.
• Stretching: Incorporate regular stretching to improve flexibility, particularly of the calves, hamstrings, quads, and hip flexors.
• Gradual Increase in Intensity: Avoid sudden increases in running intensity or mileage. Follow the 10% rule, which suggests not increasing mileage by more than 10% per week.
• Proper Footwear: Invest in good running shoes that provide adequate support and cushioning. Replace them regularly to avoid wearing out.
• Cross-training: Engage in other forms of exercise such as cycling, swimming, or strength training to avoid repetitive strain on the same muscles and joints.

‍

These common running injuries can often be prevented with proper preparation and attention to technique. If an injury does occur, early intervention with rest, ice, and appropriate medical care can help ensure a quicker and more complete recovery.

‍

If you'd like me to take a look at your injury, give me a call for your free phone consultation.