Common Running Injuries and How to Prevent Them

Runner’s Knee (Patellofemoral Pain Syndrome)

What It Is: Runner’s knee is a general term for pain around the kneecap, often caused by the repetitive stress of running.

Symptoms:

• Pain around or behind the kneecap
• Pain that worsens when sitting for long periods, going up or down stairs, or squatting

Prevention:

• First, strengthen your quadriceps and hip muscles to support the knee.
• Additionally, ensure proper running form to minimize stress on the knee joint.
• Gradually increase mileage to avoid overloading your knees.
• Lastly, use supportive running shoes that provide good cushioning.

Shin Splints (Medial Tibial Stress Syndrome)

What It Is: Shin splints refer to pain along the shinbone (tibia), often caused by overuse or improper footwear.

Symptoms:

• Sharp or throbbing pain along the inner shin.
• Pain that worsens with activity and may persist afterward.

Prevention:

• Gradually increase your running intensity and distance to give your body time to adapt.
• Moreover, wear supportive, well-fitting shoes to ensure proper foot alignment.
• Run on softer surfaces when possible to reduce impact.
• Finally, incorporate strength training for your lower legs and feet.

Achilles Tendonitis

What It Is: Achilles tendonitis is the inflammation of the Achilles tendon, which connects the calf muscles to the heel bone, often due to overuse or tight calf muscles.

Symptoms:

• Pain and stiffness along the Achilles tendon, especially in the morning.
• Swelling and tenderness at the back of the heel.

Prevention:

• Regularly stretch your calf muscles to maintain flexibility.
• Furthermore, gradually increase running intensity and distance to prevent strain.
• Avoid sudden changes in training routines, as these can lead to injury.
• Finally, wear shoes that provide good heel support.

Plantar Fasciitis

What It Is: Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.

Symptoms:

• Sharp pain at the bottom of the foot near the heel.
• Pain that is worst with the first steps in the morning or after long periods of rest.

Prevention:

• Stretch your feet, calves, and Achilles tendons regularly.
• Wear shoes with good arch support and cushioning.
• Avoid running on hard surfaces.
• Use orthotics if you have flat feet or high arches.

IT Band Syndrome (Iliotibial Band Syndrome)

What It Is: IT Band Syndrome occurs when the iliotibial band, a ligament running along the outside of the thigh from the hip to the knee, becomes tight or inflamed.

Symptoms:

• Pain on the outside of the knee.
• Pain that worsens with running, especially downhill.

Prevention:

• Stretch your feet, calves, and Achilles tendons regularly to maintain flexibility.
• Additionally, wear shoes with good arch support and cushioning for comfort.
• Avoid running on hard surfaces to minimize impact on your feet.
• If you have flat feet or high arches, use orthotics to provide extra support.

What Next?

Running injuries can be frustrating; however, many are preventable with the right approach. Pay attention to your body and incorporate strength and flexibility exercises, including proper stretching techniques. This will help you minimize your risk of injury and enhance your performance. Follow a sensible training plan to enjoy a long, healthy running career. If you experience persistent pain, consult a healthcare professional. For more tips on injury prevention, visit the American Academy of Orthopaedic Surgeons for reliable information. You can also check out our guide on Stretching for Runners to learn how to properly stretch and stay limber

Keep running smart and stay injury-free!