How to Handle Common Running Injuries? Preventative Tips for Long-Term Health

Running
is
a
fantastic
way
to
stay
fit
and
clear
your
mind,
but
it
also
comes
with
its
share
of
injuries.

We’ve
all
been
there,
or
we’re
all
going
there,
so
let’s
get
into
how
we
can
tackle
these
problems
head-on
and
keep
our
running
shoes
on
the
roads
(or
trails)
for
as
long
as
possible.

Runner’s
Knee
(Patellofemoral
Pain
Syndrome)

According
to

WebMD,
a
runner’s
knee
causes
pain
around
the
kneecap,
especially
when
climbing
stairs
or
sitting
with
bent
knees
for
too
long.
It
usually
happens
from
the
kneecap
being
misaligned
or
from
doing
too
much
running.

It
can
also
be
exacerbated
by
weak
muscles
in
the
thighs
and
hips
that
fail
to
adequately
support
the
knee
joint.
To
prevent
this,
maintaining
a
balanced
training
regimen
that
includes
flexibility
and
strength
exercises
is
key.

How
to
Treat
It

Exercises
that
strengthen
the
hips,
quadriceps,
and
hamstrings
can
help
align
and
support
the
knee.
To
stay
active
without
strain,
try
low-impact
activities
like
swimming
or
cycling.
Additionally,
using
supportive
knee
braces
during
recovery
can
provide
extra
stability
and
comfort.
Consult
with
a
sports
therapist
for
a
personalized
set
of
exercises
tailored
to
your
specific
needs.

Stress
Fracture

A
stress
fracture
is
a
small
crack
in
the
bone
that
causes
pain
during
running,
which
feels
better
after
resting.
It
often
happens
when
you
increase
your
running
intensity
too
quickly.
These
fractures
are
most
common
in
the
feet
and
lower
legs,
where
the
repetitive
impact
of
running
is
most
concentrated.
To
sidestep
stress
fractures,
it’s
crucial
to
listen
to
your
body
and
recognize
the
difference
between
typical
muscle
soreness
and
bone
pain.

How
to
Treat
It

You
may
need
to
stop
running
for
a
while,
and
in
some
cases,
use
a
brace
or
crutches
to
keep
weight
off
the
injured
area
until
it
heals.
It’s
also
beneficial
to
increase
your
intake
of
calcium
and
vitamin
D
to
support
bone
health.
When
returning
to
running,
do
so
gradually
to
allow
the
bone
to
adapt
without
overstressing
it.

Shin
Splints

Shin
splints
cause
pain
along
the
front
of
your
lower
legs
and
are
common
in
new
runners
or
those
who
suddenly
increase
their
running
distance.
This
pain
is
typically
sharp
and
occurs
both
during
and
after
exercise.
If
left
untreated,
shin
splints
can
evolve
into
stress
fractures.

How
to
Treat
It

Ice
the
shins
and
stretch
your
calves
to
reduce
pain.
Also,
check
your
running
form
and
make
sure
your
shoes
aren’t
worn
out.
Investing
in
shock-absorbing
insoles
can
also
provide
relief
and
additional
support.

*Ensure
your
running
technique
is
efficient,
with
proper
stride
length
and
foot
landing,
to
minimize
excessive
force
on
the
shins.

Achilles
Tendinopathy

This
injury
includes
pain,
stiffness,
and
burning
around
the
Achilles
tendon,
often
worse
in
the
morning
or
after
resting.
Overuse
and
excessive
strain
without
adequate
rest
and
recovery
can
lead
to
this
condition,
making
it
a
common
issue
for
runners
who
rapidly
increase
their
running
volume
or
intensity.

How
to
Treat
It

If
the
problem
continues,
seeing
a
physical
therapist
might
be
necessary
for
targeted
exercises.
It’s
also
helpful
to
incorporate
eccentric
strengthening
exercises,
which
involve
lengthening
the
calf
muscles
under
load,
to
build
strength
and
improve
tendon
health.

Plantar
Fasciitis

Plantar
fasciitis
causes
sharp
pain
in
the
heel,
especially
with
the
first
steps
in
the
morning.
It
happens
when
the
thick
band
of
tissue
on
the
bottom
of
your
foot
gets
inflamed.
This
is
often
due
to
overuse,
poor
footwear,
or
inadequate
stretching.

How
to
Treat
It

Ice
the
heel,
wear
supportive
shoes,
and
consider
getting
custom
orthotics
to
relieve
pain.
Additionally,
massage
therapy
and
the
use
of
night
splints
can
facilitate
a
quicker
recovery
by
keeping
the
plantar
fascia
gently
stretched
overnight.

IT
Band
Syndrome

Pain
from
IT
band
syndrome
is
felt
on
the
outside
of
the
knee.
It
happens
when
the
iliotibial
band,
which
runs
from
your
hip
to
the
side
of
your
knee,
gets
irritated.
This
irritation
often
stems
from
persistent
overuse
and
is
particularly
common
in
runners
who
frequently
tackle
long
distances
or
hilly
terrain.

How
to
Treat
It

Warm
up
properly
before
running,
and
use
ice
afterward
to
manage
pain.
Exercises
to
strengthen
the
hips
and
thighs
can
prevent
the
band
from
getting
too
tight.

Foam
rolling
can
also
be
an
effective
method
to
release
tension
in
the
IT
band
and
alleviate
the
tightness
that
contributes
to
the
syndrome.

How
to
Prevent
Running
Injuries

Warm-Up
and
Cool-Down
Routines

Always
start
your
runs
with
a
dynamic
warm-up
to
prepare
your
muscles
and
end
with
cool-down
stretches
to

keep
muscles
flexible.

Incorporating
a
mix
of
mobility
work
to
improve
joint
range
of
motion
can
further
enhance
your
running
efficiency
and
prevent
injuries.

Increase
Gradually

To
avoid
injuries,
increase
your
running
distance
and
speed
slowly.

The
rule
of
thumb
is
to
not
increase
your
workload
by
more
than
10%
each
week.
This
gradual
progression
allows
your
body
to
adapt
to
the
new
demands
without
overwhelming
your
musculoskeletal
system.

Strength
Training

Adding
strength
training
to
your
routine
a
couple
of
times
a
week
can
strengthen
your
muscles
and
joints,
reducing
your
risk
of
injuries.

Focusing
on
core
stability
and
lower
body
strength
can
particularly
help
in
maintaining
good
running
form
and
avoiding
overuse
injuries.

In
Summary

Running
injuries
can
be
a
hurdle,
but
with
proper
care,
treatment,
and
preventive
measures,
they
don’t
have
to
stop
you
in
your
tracks.

Keep
these
tips
in
mind,
listen
to
your
body,
and
adjust
your
training
accordingly.

Sources
1.
WebMD
–

10
Common
Running
Injuries:
Prevention
and
Treatment