Running Injuries and Injury Prevention

Running is a sport of passion and obsession. Sometimes that obsession can lead to overtraining which, unfortunately, can lead to injury. Most common running injuries are due to overuse, overtraining, or a biomechanical flaw in body structure or motion. Fortunately, most common running injuries last only a few weeks. Most are preventable if you do all the right things to ensure your running health.

Here you will find a list of the most common running injuries, their symptoms and prevention/treatment strategies. The goal here is to help you understand a running injury and how to prevent it from occurring so that you can be back on the road faster and injury free.

Sciatica

The sciatic nerve is a long nerve that starts on each side of your lower back and runs down your buttock and the back of your leg to your foot. Sciatica is caused by a strain to the sciatic nerve. Symptoms may include dull aching in your lower back, buttock or the back of your thigh. It may settle for several hours but it returns with each run.

To help prevent sciatica, stretch your low back muscles as part of your daily routine. Also, strengthen the abdominal muscle because they support your back. If you feel you might be developing sciatica, stop running. If the pain persists more than a week, see a physical therapist.

Shin Splints

Shin splints are characterized by pain on the outside of you lower leg along the shin. A frequent cause is the extreme difference in strength between shin and calf muscles.

You can help prevent this injury by strengthening the shin muscles. Shin muscles are strengthened with an exercise called “toe taps.” Simply raise your toes up toward your shin and back down for 20 repetitions.

If you have shin splints, stop running. Switch to a different activity such as biking, swimming, or rowing. Return to running only when you can do so without pain.

Muscle Strain

The hamstrings, quadriceps and calf muscles are the most vulnerable to strains. These muscles undergo the repetitive stress of running, which can lead to injury. It is important to include resistance training in your marathon training program in order to keep the strength in these muscles so they can incur lots of mileage without injury.

The standard treatment for a muscle strain is to apply ice and compression for 20 minutes at least three times per day. Be sure to rest the muscle and elevate the injured leg while icing. Within the limits of comfort, very gently stretch the muscle. Be sure to check with a physical therapist before you return to running.

Runner’s Knee

Runner’s knee occurs when the kneecap becomes misaligned and rubs on an underlying surface of cartilage. Pain is described as soreness around the kneecap and is aggravated by running or climbing stairs.

Runner’s knee is usually relieved with rest and proper shoes. When the pain is gone, you can rebuild mileage gently. Avoid hills and stairs as they can aggravate the injury. See a doctor if the pain persists.

Iliotibial Band Syndrome

The iliotibial band is a sheet of connective tissue that runs down the outside of your thigh from your hip to the side of your knee. This band acts as an important stabilizer for your knee. Initially, symptoms appear as a dull ache 1-2 miles into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running. Later, severe sharp pain which prevents running pain is worse on running downhill, or pain may be present when walking up or downstairs.

The best course for recovery is to stop running immediately. Rest for at least two weeks.  During this rest period, apply ice to the area three times a day for twenty minutes a time.  Incorporate stretching gently. Be sure to check to condition of your running shoes. Gently return to running by avoiding any hill or speed running.

Achilles Injuries

The Achilles tendon is a tough, elastic cable through which the muscles of your calf transmit force to your foot. Injuries to the Achilles tendon come from tearing. Tearing can progress to partial and even total rupture if there is no healing. Symptoms include pain and stiffness that are at their worst upon wakening. The pain diminishes as you warm up, and it may even disappear when you run. The next day, though, the pain returns.

The key to recovery is rest and modified exercise with gentle stretching.  Do not run for at least ten days. When you resume running, build up your mileage gradually, run on alternate days, avoid hills and be sure you have proper footwear.

Plantar Fasciitis

The plantar fascia is a band of tough connective tissue that runs from the base of your toes to your heel bone and supports the bottom of your foot. Plantar fasciitis occurs when this band tears near the bottom of the heel. Pain from plantar fasciitis starts in your heel and then radiates into the midsection of your foot. The pain usually subsides as you start to walk or run. After you stop, however, the pain returns.

After a run, apply ice and massage the heel area. This condition worsens gradually, so early recognition can prevent a serious case.