Running injuries are common for runners of all levels, from beginners to elites. While some running injuries can be challenging to avoid, there are certain steps that runners can take to minimize their risk. So if you are hoping to become a better runner, then be sure to read on to keep yourself on the track to success! In this post, you will learn about some of the most common running injuries and how to prevent them.
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Common Running Injuries
Injuries are almost like a second nature to most runners. It is estimated that around 80% of all runners will have some type of injury over the course of a year. Of those who get injured, around 70% will experience multiple injuries in one year. As shocking as that number may be, it adds extra importance to the fact that you need to understand some of the common injuries from running. If you can learn to avoid these injuries, you will be well on your way to becoming a better runner! So what are the most common injuries from running?
Runner’s Knee
If you’re a runner, you know the feeling: a sharp pain in the knee that seems to come out of nowhere, bringing your workout (and maybe your whole running career) to a screeching halt. The good news is Runner’s Knee is one of the most common injuries among runners. The bad news is it can be tough to recover from. And unfortunately, there are a few different things that can cause Runner’s Knee.
One is overuse; if you’re running too often, your knees can start to take the brunt of the impact. Another is poor form; if you’re not running correctly, your knees can also pay the price. And finally, there might be an underlying problem with your alignment or biomechanics that makes you more susceptible to Runner’s Knee.
IT Band Syndrome
The IT band is a thick band of tissue that runs from the hip to the knee. It helps to stabilize the knee joint. When the IT band becomes tight or inflamed, it can rub against the knee joint and cause pain. IT band syndrome is often caused by overuse. Runners, cyclists, and other athletes who repetitively use their legs are more likely to develop IT band syndrome.
The good news is that IT band syndrome is treatable. The condition can also be from an injury or wearing shoes that don’t fit properly. Stretching and strengthening exercises can help to relieve symptoms, and physical therapy may also be recommended. In some cases, a corticosteroid injection may be necessary.
Shin Splints
Shin splints are arguably the most common injury among runners. They occur when the muscles and tendons around the shin become overworked and inflamed. Shin splints can be pretty painful and make it challenging to continue running. You can do several things to help prevent shin splints from occurring, such as stretching before you run and wearing proper shoes.
If you are experiencing shin splints, there are also exercises that you can do to help relieve your symptoms. Proper stretching, icing, and resting may be recommended. You may need physical therapy or surgery for more severe conditions.
Plantar Fasciitis
If you’re a runner, chances are you’ve either had or will experience plantar fasciitis at some point, which is a common running injury from the overuse of the plantar fascia, a band of tissue that runs along the bottom of your foot from your heel to your toes. When this tissue becomes inflamed, it can cause heel pain and stiffness. Plantar fasciitis usually develops gradually and is most often seen in runners who have increased their mileage or intensity too quickly.
Plantar fasciitis is one of the most common causes of heel pain, but it can also affect people on their feet. It can also be from worn-out shoes, high arches, flat feet, or tight calf muscles. To treat plantar fasciitis:
- Start by addressing any issues with your shoes and/or running technique.
- Ice your foot for 15 to 20 minutes several times a day.
- Apply the ice pack wrapped in a towel, or put crushed ice in a plastic bag.
Ankle Sprain
Ankle sprains occur when the ligaments that support the ankle are stretched or torn, which can happen if you roll your ankle on uneven ground or if you land awkwardly after a jump. Luckily, ankle sprains are usually not serious injuries. However, they can be extremely painful and can sideline you from running for a few weeks.
With proper care, most people fully recover from an ankle sprain and can get back to running without any problems. If you do experience an ankle sprain, be sure to rest and ice the affected area. You may also need to wrap your ankle or wear a splint to stabilize it.
Tips To Avoid Running Injuries
There are several things runners can do to avoid injuries:
- They should make sure to warm up properly before running.
- Pay attention to their form and technique while running.
- Gradually increase their mileage and not try to do too much too soon.
- Listen to their bodies and take breaks when needed.
By following these tips, runners can help avoid injuries and enjoy a healthy and enjoyable running experience.
When To See A Doctor For A Running Injury
If you’re a runner, you know that injuries are part of the territory. But how do you know when an injury is severe enough to see a doctor? Here are some things to consider:
- The severity of the pain. If the pain is severe, or if it’s not improving with home treatment, it’s time to see a doctor.
- The location of the pain. Some injuries, like shin splints, can be treated at home. But if the pain is in your knee or hip, it’s best to have a doctor look at it.
- The duration of the pain. You should seek medical attention if the pain has been present for more than a week or two.
If you’re unsure whether or not your injury warrants a trip to the doctor, err on the side of caution and make an appointment.
Be Mindful Of The Running Injuries That Are Hard To Avoid!
In conclusion, running injuries can be hard to avoid. However, following the proper precautions and staying diligent can minimize your risk of injury. Most importantly, if you experience a severe injury, be sure to seek medical attention immediately to ensure a speedy recovery because the last thing you want is your training to be put on hold for another long time!
