Running Injuries 

Running is a popular form of exercise and a great way to improve cardiovascular health, boost mood, and reduce stress. However, like any form of physical activity, running can also result in injuries. In fact, up to 80% of runners experience an injury at some point in their running career (van Gent et al., 2007). In this blog, we will discuss some of the most common running injuries, their causes, and how to prevent them.

1. Runner’s knee

Runner’s knee, or patellofemoral pain syndrome, is one of the most common running injuries. It is characterized by pain around the kneecap and is often caused by overuse, weak thigh muscles, or improper running form (Ferber et al., 2010). To prevent runner’s knee, runners should focus on strengthening their thigh muscles, improving their running form, and avoiding sudden increases in training volume.

2. Shin splints

Shin splints, or medial tibial stress syndrome, is another common running injury. It is characterized by pain in the lower leg, specifically along the shinbone. Shin splints are often caused by overuse or improper footwear (Moen et al., 2009). To prevent shin splints, runners should gradually increase their training volume, wear proper running shoes, and run on softer surfaces when possible.

3. Achilles tendinitis

Achilles tendonitis is an injury that affects the Achilles tendon, the band of tissue that connects the calf muscles to the heel bone. It is characterised by pain in the back of the ankle and is often caused by overuse, improper footwear, or tight calf muscles (van der Worp et al., 2015). To prevent Achilles tendinitis, runners should stretch their calf muscles regularly, wear proper running shoes, and avoid sudden increases in training volume.

4. Plantar fasciitis

Plantar fasciitis is an injury that affects the plantar fascia, the band of tissue that runs along the bottom of the foot. It is characterized by pain in the heel or arch of the foot and is often caused by overuse or improper footwear (Wolgin et al., 2012). To prevent plantar fasciitis, runners should wear proper running shoes, stretch their calf muscles regularly, and avoid sudden increases in training volume.

5. IT band syndrome

IT band syndrome is an injury that affects the iliotibial band, the band of tissue that runs from the hip to the knee. It is characterized by pain on the outside of the knee and is often caused by overuse or improper running form (Fredericson & Wolf, 2005). To prevent IT band syndrome, runners should focus on strengthening their hip muscles, improving their running form, and avoiding sudden increases in training volume. 

In conclusion, running is a great form of exercise that can improve cardiovascular health, boost mood, and reduce stress. However, runners should also be aware of the risk of injury and take steps to prevent them. By focusing on proper running form, wearing proper running shoes, and gradually increasing training volume, runners can reduce their risk of injury and enjoy the many benefits of running.  See treatment options below.

References: 

Cutts, S., Obi, N., Pasapula, C. and Chan, W., 2012. Plantar fasciitis. The Annals of The Royal College of Surgeons of England, 94(8), pp.539-542.

Ferber, R., Bolgla, L., & Earl-Boehm, J. E. (2010). Emphasis on eccentric loading in rehabilitation to treat patellar tendinopathy. Sports Medicine, 40(8), 685-696.

Fredericson, M., & Wolf, C. (2005). Iliotibial band syndrome in runners: innovations in treatment. Sports Medicine, 35(5), 451-459.

Moen, M.H., Tol, J.L., Weir, A., Steunebrink, M. and De Winter, T.C., 2009. Medial tibial stress syndrome: a critical review. Sports medicine, 39, pp.523-546.

Van der Worp, M.P., Ten Haaf, D.S., van Cingel, R., de Wijer, A., Nijhuis-van der Sanden, M.W. and Staal, J.B., 2015. Injuries in runners; a systematic review on risk factors and sex differences. PloS one, 10(2), p.e0114937.

Van Gent, R.N., Siem, D., van Middelkoop, M., Van Os, A.G., Bierma-Zeinstra, S.M.A. and Koes, B.W., 2007. Incidence and determinants of lower extremity running injuries in long-distance runners: a systematic review. British journal of sports medicine, 41(8), pp.469-480.

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