Millions of people around the world run to experience cardiovascular, musculoskeletal, and psychological health benefits. However, the risks of running are high, with about 40% of runners suffering a running-related injury (RRI) each year. Overuse injuries of the knee, shin, calf, and foot seem to be the most common RRIs. Running injuries not only lead to diminished pleasure in the activity but may also lead to temporary or permanent discontinuation of running. Whether you’re a casual or avid runner, learning how to prevent and treat common running injuries is essential for maintaining an active lifestyle.
Common Running-Related Injuries
Acute running injuries are rare and consist mainly of muscle injuries, sprains, and skin lesions such as blisters and abrasions. However, overuse injuries are common and account for approximately 80% of RRIs. Common RRIs include:
- Patellofemoral syndrome (runner’s knee) – this injury causes pain in and around the kneecap, as well as rubbing, grinding, or clicking of the kneecap.
- Achilles tendinitis – this injury causes inflammation of the tendon that connects the calf muscle to the heel, leading to pain, swelling, and decreased foot range of motion.
- Iliotibial band (IT) syndrome – this injury causes inflammation of the iliotibial band that runs along the lateral aspect of the leg from the top of the pelvic bone to the knee, leading to pain along the lateral aspect of the knee.
- Shin splints – this injury is due to stress on the tibialis anterior muscle, leading to pain along the front of the lower leg (shin bone).
- Hamstring issues – tightness and strains of the hamstring muscle caused by overuse can lead to pain, inflammation, and tightness of the hamstring.
- Plantar fasciitis – this injury causes inflammation of the thick band of tissue (plantar fascia) that runs along the bottom of the foot from the heel to the toes, leading to heel pain that is typically worse in the morning.
- Stress fractures – this injury involves tiny cracks in the bones, commonly in the feet, shins, and hips, due to repetitive stress, leading to pain that’s worse with activity, as well as possible tenderness and swelling.
Preventing Running-Related Injuries
Learning strategies to prevent running injuries is crucial for helping you maintain an active lifestyle. Some tips for preventing running injuries include:
- Avoid doing too much too soon – gradually increase your intensity and distance to avoid overuse injuries. Keeping a detailed log of your training helps to monitor your training levels and keep you accountable. Include factors such as your distance, pace, intensity, and effort, as well as how you feel after each run.
- Choose appropriate footwear – ensure that you have appropriate running shoes for your foot type and gait. It’s also important to consider the surface you’ll be running on when selecting your footwear. It is best to consult with a specialized running shoe store rather than a larger chain athletic store. If you are a regular runner, it is important that running shoes are replaced on a regular basis as the supporting and cushioning structure of the shoe will break down with the repetitive impact of running and the type of running surface.
- Strengthen your core foot muscles – strengthening the intrinsic muscles of your feet will help to enhance stability and prevent running-related injuries.
- Gradual return to running after injury – it’s important to follow a progressive return to running program after suffering from a running-related injury.
- Have a biomechanical analysis – if you’re an avid runner or if you suffer from chronic foot and ankle issues, a gait analysis by a Physical Therapist can help to identify any abnormalities you may have that may contribute to running-related injuries.
- It is important to stretch out the leg muscles that have been used after running by performing static stretches for the hamstrings, quadriceps, gastrocnemius, soleus, iliotibial band, plantar fascia and anterior tibialis. Static stretches will help muscles from becoming tight.
Treating Running-Related Injuries
There are several strategies for treating running-related injuries. First and foremost is rest. Rest is essential to allow your body the time it needs to heal and recover from an injury. The second is ice. Icing the affected area helps to decrease pain and reduce inflammation in the area. Third, rehabilitative exercises that include stretching and strengthening exercises to improve flexibility and correct any muscle imbalances. The fourth is choosing appropriate footwear that provides you with adequate cushioning and support; shoe modifications may be beneficial in some cases. Lastly, it’s essential that you gradually return to activity after an injury. Listen to your body, and don’t push too hard too soon to avoid aggravating your injury and suffering a setback in your recovery.
The Role of Your Physical Therapist in Preventing and Treating Running Injuries
If you’re a runner, consider consulting a qualified Physical Therapist to help prevent running-related injuries that can negatively impact your life. They can help identify and address any issues that you may have that increase your risk of suffering an RRI. Further, if you suffer a running injury, it’s important to consult with a Physical Therapist for proper rehabilitation of your injury; this will help to ensure a timely and safe return to running.
References
- Burke A, Dillon S, Whyte EF, Gore S, & Moran KA. Aetiological factors of running-related injuries: A 12-month prospective “Running Injury Surveillance Centre” (RISC) study. Sports Medicine – Open. 2023;9(1):1-16. doi:10.1186/s40798-023-00589-1
- Tingan AS, Bowen A, Salas-Tam C, et al. Current concepts in the evaluation, management, and prevention of common foot and ankle injuries in the runner. Curr Phys Med Rehabil Rep. 2024; 12:200–209. doi:10.1007/s40141-024-00437-7
- van der Worp MP, ten Haaf DSM, van Cingel R, de Wijer A, Nijhuis-van der Sanden MWG, Staal JB. Injuries in runners; A systematic review on risk factors and sex differences. PLoS ONE. 2015; 10(2): e0114937. doi:10.1371/journal.pone.0114937
- Arnold MJ, Moody AL. Common running injuries: Evaluation and management. Am Fam Physician. 2018;97(8):510-516.
- Napier C, Willy RW. The prevention and treatment of running injuries: A state of the art. IJSPT. 2021;16(4):968-970. doi:10.26603/001c.25754