The 5 Most Common Injuries for Runners

Its a part of the parcel, if you are a runner, or starting to get into running, you will almost definitely get an injury at some stage. Unfortunately that’s the reality of it all. There are many injuries that runners can get but there’s a few that are more common than others. Have you suffered from any of these?

1: Runners Knee

Runners knee, or Patellofemoral pain syndrome to be official, is characterized by an aching pain around and behind the kneecap. It is thought to account for 50% of all injuries attained by runners, making it the most common of all injuries for runners.

Symptoms include aching behind and around the kneecap, a dull pain at the top of the kneecap or a sharp pain between the bottom of the femur and top of the knee when bent

Runner’s knee can be caused by a few things, most of which are avoidable, but not in the forefront of every runners mind. A simple increase in exercise can cause runners knee. Its important to build the strength of your muscles around the knee as part of your training.
Malalignment between the kneecap and femur and weak or unbalanced muscle groups around the knee are partly accountable too. Conditioning your strength and flexibility in the hips, quads and hamstrings will help prevent this.

2: Plantar Fascitis

Plantar fascitis refers to an injury to the muscle on the base of your foot, between your heel and the arch of your foot. The pain ranges from a nigly annoying injury, to something more reminiscent to having a nail driven through your heel with every step.
Symptoms include a deep ache in the arch of your foot or in the middle of the bottom of your heel. It can also be a sharp stabbing pain in the same area. The pain can worsen when climbing the stairs or standing on your toes as you stretch out the arch of your foot.

Incorrect footwear can have major affect on this injury. Poor arch support in you shoes will over extend the muscle as it drops, causing pain. Maybe invest in quality insoles to protect arch of your feet if you have issues. Stretching out the fascia is important too. Sitting down, cross your leg over and bend the toes back, holding for 10 seconds.

“Prevention is better than a cure, so train wisely.”

3: Shin Splints

Shin splints are another injury that virtually every runner will get at least once over their lifetime. Caused by inflammation of the muscles or tendons around the shinbone, its as characterized by a sharp pain anywhere down the front of your shin. Occasionally, there may be swelling, and is often worse in the morning than in the evening. Shin splints must not be confused with a stress fracture. Stress fractures are generally more localised and better in the morning than in the evening, but if not treated, can cause serious damage.

Shin splints are often caused by improper footwear which causes an imbalance of muscles and tendons along the shin. It’s also caused by an increase of intensity in training or a change in conditions, ie. more road running or running on concrete rather than track running.

So be sure to gradually build up your fitness and mileage, focusing on building strength in your muscles slowly. Make sure you have the right footwear and recover correctly, stretching properly after training.

4: Achilles Tendinitis

Achilles Tendinitis is an overuse injury causing pain, inflammation and or degeneration of the achilles tendon at the back of the ankle. The Achilles tendon connects the calf muscles at the back of the lower leg to the foot and inserts at the back of the heel. This injury occurs when there is a sudden increase in training, be it the intensity or distance. This tendon is used when you walk, run, jump or push up on your toes, so its vital that this is an area to stretch and prepare before doing any physical activity.

Light stretches in the morning will ease out some of the stiffness that builds up with muscle injuries at night time. Otherwise, the age old R.I.C.E. method is a recommended treatment plan. Ease back yourself into training, gradually building up the miles to avoid a re-occurrence of the injury.

5: ITBS (Iliotibial band syndrome)

ITBS is an injury affecting the iliotibial band, which runs from the hips, down the outside of your thigh and connecting to your patella (kneecap). It is most common after an increased period of intensive training and is felt on the outside of the knee or the IT band itself on your thigh.

It is as common in seasoned runners as it is with beginners due to the nature of the injury. The increase in mileage places a stress on the legs that they aren’t capable of dealing with. The high load on the ITB causes inflammation and pain.  Other causes include an increase in speed, change of running surface, increased hill work or how you schedule your runs. So before we talk treatments, its important to say that prevention is better than cure, so train wisely. Increase your training gently, run at the right pace, mix up running surfaces and remember that recovery days after long runs are just as important than the runs themselves.
The best solution for ITBS? Rest. Rest will help the inflammation around the ITB to settle. You may want to add in ice and anti-inflams to help this process.

Overall, the most common cause of injuries to runners is over-training.  With all training, there must be a rest period. This doesn’t give you the excuse to call everyday a rest day in between a short run a week. But correct warm ups, and warm downs mixed with rest for the muscles can prevent the majority of injuries. Correct footwear and cross training to focus on building strength in the leg muscles is vital to improve your fitness levels.