Running Injuries: Common Causes and Prevention 

Published on August 13 by Alexa

Running is an excellent form of cardiovascular exercise that boasts numerous health benefits. However, like any physical activity, it carries a risk of injury. Understanding the common causes of running injuries and employing preventive measures can help keep you on your feet and in good shape. This article provides an overview of the common running injuries and how to prevent them. 

1. Runner's Knee: 

Also known as patellofemoral pain syndrome, Runner's Knee is a common injury that affects approximately 40% of all runners. It's characterized by pain around the kneecap and is caused by the continuous pounding on the knee joint, which can lead to wearing down of the cartilage.  

Prevention: Incorporating strength training exercises for the quadriceps, hips, and glutes can help support the knee joint. Additionally, using appropriate running shoes and avoid running on hard surfaces can also minimize the risk of this injury. 

2. Shin Splints: 

Shin splints are one of the most common complaints among runners, especially beginners. They're caused by excessive force on the shin bone and the tissues attaching the shin bone to the muscles surrounding it.  

Prevention: Warming up properly before a run, increasing running intensity gradually, and using shoes with appropriate cushioning can help prevent shin splints.  

3. Achilles Tendinitis: 

The Achilles tendon, which connects the two major calf muscles to the back of the heel, can become inflamed due to overuse, leading to Achilles tendinitis. This condition can cause pain and stiffness in the back of the leg or above the heel. 

Prevention: Regular calf-strengthening exercises can help improve the strength and flexibility of the Achilles tendon, thereby reducing the risk of tendinitis.  

4. Plantar Fasciitis: 

This injury involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. Plantar fasciitis is often caused by high arches, overpronation, or running on hard surfaces. 

Prevention: Wearing running shoes with good arch support and cushioning, maintaining a healthy weight, and doing regular stretching exercises for the Achilles tendon and plantar fascia can help prevent this injury. 

5. Iliotibial Band Syndrome (ITBS): 

ITBS is characterized by pain on the outside of the knee. It occurs when the iliotibial band, a thick band of tissue that runs from the hip to the shin, becomes tight or inflamed. 

Prevention: Regular stretching and strengthening exercises for the hips and knees, coupled with avoiding overtraining, can help prevent ITBS. 

In conclusion, while running injuries are common, they're often preventable. A combination of proper training techniques, appropriate gear, and listening to your body can go a long way in keeping you injury-free. Remember, it's always better to rest and recover if you feel discomfort or pain during your runs than to push through the pain and risk serious injury. Always consult a healthcare professional for proper diagnosis and treatment if you experience persistent pain related to running.