Common Running Injuries and How to Avoid Them

Running is a great way to stay fit, get vitamin D and clear your mind. However, injuries are inevitable if proper form and conditioning are not taken seriously.

This article will explore some of the most common running injuries and provide practical tips on preventing them so you can keep exercising pain-free.

Top Four Common Running Injuries:

Knee Pain

Knee pain, also known as runner's knee, can be dull or sharp and located at the front of the knee or behind the kneecap. It can result from overuse, muscle imbalance or improper running gear and is made worse by exercises involving jumping, squatting or climbing stairs.

Treatment requires rest and holding ice or a bag of frozen peas wrapped in a wet towel for up to twenty minutes throughout the day. If your knee shows signs of swelling, the NHS advises contacting your GP immediately. If you're still in pain after a week, it's worth a visit to a physiotherapist.

Shin Splints

Shin splints cause discomfort along the shin bone due to inflammation of the muscles, tendons, and bone tissue in the lower leg. They are repetitive stress injuries common among runners who increase their distance suddenly or run on uneven or hard surfaces.

To relieve pain, apply ice wrapped in a wet towel to the area for twenty minutes at a time throughout the day and repeat for a couple of days thereafter. Shin splints can develop into a stress fracture, so consult with a GP or a physiotherapist if the area shows signs of swelling or the pain does not improve or is severe.

Achilles Tendonitis

Achilles tendonitis (Tendinitis) is an overused injury to the Achilles tendon, the large tendon running from the back of your lower leg to your heel. It's often caused by excessive running, a sudden increase in intensity or duration or tight calf muscles. Many will experience symptoms like inflammation, pain and stiffness, especially in the morning or after a run. Pain and inflammation are worsened by climbing stairs or hills or continuing to run in unsupportive trainers.

To reduce the pain, apply ice wrapped in a wet towel and allow adequate rest between training sessions. This can help manage symptoms and prevent further strain on the tendon, which can lead to a tendon rupture that may require surgery. If pain persists after two to three weeks, consult your GP or a physiotherapist for further advice and treatment.

Plantar Fasciitis

Plantar fasciitis is a painful condition affecting the bottom of the foot, specifically the thick band of tissue that supports the arch. Overuse, improper footwear, tight calf muscles, and running on hard surfaces are the biggest culprits in irritating the plantar fascia.

Consider rolling a frozen water bottle under the foot and incorporating strengthening exercises to alleviate your symptoms. Recovery can take a few weeks to months.

How to Prevent Running Injuries:

Assess Running Trainers

You should purchase running trainers based on your foot type and gait that provide cushioning, arch support and stability. Some running stores use technology to analyse your foot type by observing your gait on a treadmill, helping to determine the best running shoe for you. You should replace your trainers every 300-500 miles or when the soles show signs of wear to maintain proper support and reduce the risk of injury.

Warm-Up and Cool Down

Many are guilty of not warming up or cooling down. While dynamic stretching and a brisk walk or jog can improve blood flow and prepare muscles and joints before a run, static stretching, yoga, and a sports massage can help enhance flexibility and prevent stiffness and soreness after a run, ultimately preventing short and long-term injuries. It's a vital step that shouldn't be missed when looking after your body and maintaining your fitness levels.

Build-Up Slowly

Injuries will take weeks to recover from, so you must build up slowly to ensure consistency. As a rule of thumb, aim to improve your weekly mileage by no more than 10% each week. If you're a beginner, consider the Couch to 5K app and enjoy building up your fitness at your own pace.

Incorporate Cross and Strength Training

Incorporating strength cross-training like cycling, swimming and strength training exercises focusing on major muscle groups can help enhance your overall fitness and body strength, reducing repetitive strain on your running muscles.

Eat Well

A balanced diet rich in protein, healthy fats and carbohydrates can help to fuel the body for endurance and repair. Staying hydrated can also prevent cramps and dehydration-related injuries.

Take Days Off to Recover

Overrunning without adequate rest can lead to fatigue and increase the risk of injury. To avoid burning out, learn to listen to your body and incorporate rest into your training schedule to allow your muscles to heal.