Common Running Injuries

Here's a guide on how to avoid common running injuries

There are so many potential running injuries that can send our plans into meltdown but there are a handful that are by far the most common. Here we look at what they are and how they can be avoided. It's not always possible to run injury free but armed with knowledge there are ways of preventing them to an extent. We'll tell you how.

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What are the main causes of injury?

There are so many ways that you can pick up an injury playing any kind of sport and running is no different.

So many of them are linked to getting your training wrong and that's why it is so important to have a training plan and stick to it. If you run too far, too often or too quickly there's a very good chance things will go wrong. Same goes for not having enough recovery time between runs. Getting your technique right is also very important. If the number of steps you take per minute, known as your cadence, that could result in you over striding, and that could also cause you to pick up an injury. If your arms are not in the right position or your head position is wrong, that could also cause an injury of some sort. Not changing your shoes regularly (400-500 miles is the optimum) could also result in a niggle of some sort and then of course there are falls, fractures and sprains, but you can't always control those. Keeping really alert when you're running and focusing on where you're going will definitely make a difference!

What are the main injuries?

• Knee injuries

  
  

The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. When this ligament thickens and rubs the knee bone, it causes it to become inflamed and this is what's known as Iliotibial Band Syndrome. It is more common if you're overtraining and it is most common cause of outer knee pain in runners. Runner's knee as this syndrome is a dull, aching pain around and in front of your knee, or behind your kneecap and it can get worse after running. Over-training, weak hip muscles, or weak thigh muscles could contribute, but it often happens when your kneecap is out of alignment.

Some runners who put in the miles over many years may suffer from this gradual loss of function in the patellar tendon. It is known as Patellar Tendinopathy and its symptoms are usually both pain and swelling,

• Ankle issues

  
  

The Achilles tendon attaches the calf to the back of the heel, and even though it is the strongest and thickest tendon in the body it is very susceptible to overuse. It allows us to push off as we run and if it's not looked after it can be a problem. Calf muscles need to be stretched and you must wear the right shoes. Incorrectly fitted running shoes are one of the most common cause of Achilles problems, so make sure you have the right pair. The pain from a sore Achilles can be acute and in extreme cases surgery is needed to rectify the problem. Self massage does work but it is painful if left too late.

Ankles can be very delicate and running sprains are not uncommon. They are often caused by tripping on kerbs or running in icy conditions and most can be avoided. If you badly sprain your ankle you could have a very extended break from running.

• Hamstring problems

  
  

Hamstring injuries are often a result of poor stretching. Lots of runners have really tight hamstrings and they get tighter over time if stretching is ignored. Tears are more likely when doing track or fartlek speed sessions. Sprints are not good for hamstrings, especially as you get older.

• Tibia and lower leg injuries

  
  

One of the most common running injuries is shin splints. There aren't any actual splints, it's just the name used for what is essentially a pain in your shins. It's also one of the more common places to get a stress fracture so if it persists get it checked out. Shin splints are a classic overuse injury and can also result from wearing the wrong shoes. The calf muscles is also susceptible to damage from excessive running. so if you feel any discomfort take it easy for a few days and get the foam roller out and start massaging.

• Feet

  
  

Plantar fasciitis is likely to be a problem if you have really tight calves or if you have high arches and aren't wearing the right running shoes. The plantar fascia is the thick band of tissue in the bottom of the foot that goes from the heel to the toes and its this that can become inflamed.

Plantar fasciitis leads to a dull pain. Check your running shoes

• Muscle pulls

  
  

These are very common and very irritating. These are basically small tears in the muscle and are most likely in hamstrings, calfs, the groin and the quads. There are a number of reasons why they occur, often related to inactivity and then overstretching.

• Blisters

  
  

Blisters are the curse of many distance runners. They are caused by friction between skin and clothing or socks and shoes and can be extremely painful. Never do a long run in a brand new pair of shoes or socks and if you are looking to invest in new socks get the double layer type if you get a lot of blisters. These will cure that problem. Avoid pouring water over your head in a distance running event in hot weather. It will run down your body and into your shoes. Blisters are then not far away.

Beware of nipple rub as well. Not a blister but potentially even more painful, and again dealt with by the liberal application of petroleum jelly before a run!

• Weather related injuries

  
  

If you run in weather extremes you run the risk of a number of different issues. Too much sun, without sunscreen will lead to bad sunburn and potentially heat exhaustion, while the opposite kind of extreme temperature could result in fractures and sprains, as well as frostbite or worse, if you're not wearing the right gear.

What can you do to prevent injuries?

• Stick to a training plan

  
  

It is so important to stick to a training plan, whatever your running goal. With so many injuries resulting from incorrect training this is the best way to avoid them. Overuse and insufficient recovery time will be avoided if you stick to a plan put together by people who know what they're doing.

• Warm-up and cooling down

  
  

It will add a few minutes to the start and finish of your session, but warming up and cooling down are both essential parts of your workout. Stretching is a vital part of both, but remember don't stretch cold muscles, so it's dynamic stretches for your warm up and static stretches during the cool down.

Dynamic stretching, like the lunge, is key to the warm up before a run

• Cross train

  
  

Although specificity is one of the four training principles it is important to spend time cross training when you get the opportunity. Swimming and cycling, for example, are great ways of getting fit, but they use different muscles and that will give your 'running muscles' a break. Do some weight training in the gym to help strengthen muscles that aren't getting much work during your running.

• Wear the right gear

  
  

Running clothing is all about layering. If you're running in the cold, have one good base layer and then build on it and make sure all layers are able to wick the sweat away from your body. In the summer keep it lightweight. Make sure you're wearing the right socks. Cotton anything should be avoided. Hats are important in temperature extremes and of course good sunglasses in summer to protect your eyes.

• Change your shoes regularly

  
  

If you're using a running app it will allow you to monitor how many miles you're running in a specific pair. This is really important, so make a note elsewhere if you don't use an app. If you run in shoes with too many miles in them you'll run the risk of various injuries.

• Stick to the roads and the flat

  
  

Until you've got plenty of miles under your belt don't go running off roads and don't do anything outside of the ordinary. Your training plans won't include lots of hills, or speed sessions, so don't do them. There's plenty of time for that later.

• Stay safe

  
  

It might not always be possible, but avoid running in the dark if you can. Not only is there a security issue, but you won't be able to see the roads in the dark and that's when you could fall. Wear reflective gear so you can be seen by others and if you are listening to music don't have it too loud.

• Don't run in extremes

  
  

Depending on what you're used to, be careful with temperature extremes. Don't run in the middle of the day if it's really hot and if you're somewhere cold then do not run if it's icy. That's when you'll get a fracture or sprain. It's bad enough walking in icy conditions, but running is a lot worse.

• Drink plenty of water

  
  

You need to get hydrated throughout the day, irrespective of how much you plan to run, that's good practice. If you're running for less than an hour a few extra sips before you go out is fine, you don't need to go mad. If you're doing a long run then have an energy drink for when you get back, especially if you're running in high temperatures.

• Listen to your body

  
  

It is very common, especially in the early days, to get a few aches and pains as your body adjusts to running. Don't be too concerned. If they persist then you need to get them looked at and listen to your body as your training progresses.

How to treat running injuries

The vast majority of running injuries are not serious and they won't need a great deal of medical attention, nor surgery. Some will, but most won't. The key is to be sensible and follow some basic approaches to treatment.

• Rest

  
  

With so many injuries being related to overuse the obvious treatment is to rest and take it easy. Don't run. This is why it's important to build in some contingency into your training plans so you won't be under pressure if you have to take a few days off.

• Massage

  
  

Get yourself a foam roller or massage stick and do it yourself. Self massage is great for injury prevention and for treatment. It can make a real difference if you're able to spend a few minutes a day on it.

A foam roller is a great way to treat injuries

• Compression

  
  

This is a whole industry in itself and it's not hard to see why. Compression garments like leggings are recommended for lots of reasons and the same goes for targeted support. Use a knee compression support bandage and you'll notice the impact.

• Stretching

Stretching is so important, both for prevention and treatment. Remember not to stretch when your muscles are cold though. Once warmed up, spend don't overdo it and be gentle with the stretches, especially in areas where you have an injury.

• Ice packs

  
  

These are great for reducing swelling and pain. Those that are brave enough also use ice baths, but that's not for everyone!

• Elevate

Elevation of the affected limb is a centuries old approach to injury treatment and it's not to see why once you've done it.

• Pain relievers

Everyone gets the odd niggle that can be dealt with by taking pain killers, but never run through pain. You need to see your healthcare provider if the problem persists.