Common Runners Injuries
Common runners injuries often result from overuse, improper training and inadequate footwear. Understanding the root causes and recognizing the symptoms is crucial for prevention and effective treatment. With the right approach, runners can minimize downtime and continue their training. Your hips, knees, legs and feet do most of the work of running and are therefore the body parts most vulnerable to injury. Here are some of the most common injuries runners face, their usual causes and symptoms and the typical treatments for relieving them. Keep in mind that every individual may experience symptoms differently, but if you think you have sustained an injury, consult a doctor or health Practitioner. Remember, symptoms vary per individual, so see a doctor or health practitioner if injured.
Runner’s Knee
A dull pain around the front of the knee (patella) where it connects with the lower end of the thigh bone (femur) is the primary symptom of runner’s knee, also known as patellofemoral pain syndrome. It is commonly due to the kneecap being out of alignment. Its causes can be structural, such as a kneecap located too high in the knee joint, or induced such as running with the feet rolling in, while the thigh muscles pull the kneecap outwards.
Causes:
- Structural defects
- Weak thigh muscles
- Tight hamstrings or Achilles tendons
- Improper foot support
- Improper form
- Excessive training or overuse
Symptoms:
- Pain in and around the kneecap when going up or down stairs
- Pain in and around the kneecap when squatting
- Pain in and around the kneecap while sitting with the knee bent for a long time
- A feeling of knee weakness or instability
- Rubbing, grinding or clicking sound when bending or straightening the knee
- Kneecap is tender to the touch
Treatment
- Cessation of running routine until injury is healed
- Cold packs, compression and elevation
- Pain-relief medication, such as ibuprofen
- Stretching exercises
- Strengthening exercises
- Adding arch support in shoes
Shin splint
Pain running along the front or inside of the shin bone (tibia) is a common runner’s complaint. Many runners incur shin splints when they boost their running routine too quickly – adding too many kilometres or running too often without giving the body a chance to properly recover. Like runner’s knee the causes may be structural or induced Shin splints involve damage to one of two groups of muscles along the shin bone. An anterolateral shin splint affects the front and outer part of the shin muscles and is caused by a structural imbalance in the size of opposite muscles. A posteromedial shin splint affects the back and inner part of the muscles of the shin. Any running can cause a posteromedial shin splint, as well as running in improper shoes. People with flat feet are also prone to shin splints.
Causes
- Structural defects
- Improper foot support
- Excessive training or overuse
Symptoms
- Pain on the front and outside of the shin when the heel touches the ground while running that eventually becomes constant (anterolateral).
- Pain on the inside of the lower leg above the ankle that eventually becomes constant (posteromedial).
- Shin is painful to the touch (posteromedial).
- Pain when standing on the toes or rolling the ankle inwards (posteromedial).
- Inflammation (posteromedial).
Treatment
- Cessation of running routine until injury is healed
- Stretching exercises
- Strengthening exercises
- Cold packs
- Pain-relief medication, seek your Dr first
- Wearing running shoes with a rigid heel
- Adding arch support in shoes
- Slow return to activity after several weeks of healing
Plantar Fasciitis
Plantar Fasciitis is an inflammation of the thick band of tissue in the bottom of the foot that extends from the heel to the toes, called the plantar fascia. It produces severe pain in the heel, especially when you stand up after resting. If you are overweight, work in an occupation that requires a lot of walking or standing on hard surfaces, have flat feet or have high arches, you may be susceptible to to plantar fasciitis and should keep this in mind as you develop your running routine.
Causes
- Excessive training or overuse
- Tight calf muscles
Symptoms
- Severe pain in the heel of the foot
Treatment
- Rest
- Cold packs
- Nonsteroidal anti-inflammatory medications
- Stretching exercises
Ankle sprain
An ankle sprain is the stretching or tearing of the ankle ligaments (the tough bands of elastic tissue that connect bones to one another). You are most likely to incur a sprain when your foot twists or rolls inwards. The symptom and treatment of ankle sprains requires a lot of walking or standing on hard vary depending on the severity of the stretching or tearing.
Causes
- Awkward foot placement
- Running or walking on irregular surfaces
- Weak muscles
- Loose ligaments
- Improper footwear
Symptoms
- Sweling
- Pain
- Bruising
Treatment
- Resting the ankle
- Wrapping the ankle with bandage or tape
- Cold packs
- Elevating the ankle
- Gradual return to walking and exercise
- A walking cast (for moderate sprains)
- Surgery (for severe sprains)
- Physical therapy (for severe sprains)
Conclusion – common runners injuries
In conclusion, addressing common running injuries involves a multifaceted approach that includes understanding the underlying causes and implementing effective prevention strategies. Shin splints, runner’s knee and plantar fasciitis, among other injuries, often stem from overuse, improper training techniques and inadequate footwear. Incorporating a balanced regimen of strength training, flexibility exercises and sports massage can significantly reduce the risk of these injuries. Moreover, paying close attention to running form and biomechanics ensures more efficient movement and reduces strain on the body. Selecting the right footwear, tailored to individual foot structures and running styles, plays a critical role in injury prevention. Listening to one’s body is paramount; recognizing early signs of discomfort and addressing them promptly can prevent minor issues from escalating.