Common Running Injuries and How to Avoid Them

I’d like to start this one off by saying I am not a doctor or medical professional in any way. I’m just a runner who has dealt with a few of these things myself, and has runner friends who have also been through some of these issues.

Any sport or activity comes with the risk of injuries, aches, and pains. It’s important to realize that these should always be dealt with in some way, whether with ice, rest, or a trip to the doctor should the pain not resolve with simple treatment attempts. Below are a few common running injuries, what usually causes them, and how to help deal with them. Every person is different, so some people will experience pain differently and in different locations. No matter what, if the pain persists, see a doctor. Don’t try to run through it, because you could make the problem significantly worse.

Iliotibial Band Syndrome (IBS)

The Iliotibial band (IB) is a thick band of tissue that runs down the outside of your leg. It starts at your hip and ends on the outer side of your shin, just under your knee. IBS occurs when the IB gets irritated in some way, causing pain. Usually, this pain occurs at the outside of the knee joint which is where the IB crosses bone and muscle. There is a fluid filled sac, or bursa, at this point which is supposed to help the IB glide smoothly, but when the bursa is inflamed, leg movement causes pain. This pain usually gets worse with continued movement, and goes away with rest.

Runners sometimes develop IBS when they increase their mileage suddenly. IBS also occurs in people who overpronate (when your foot rolls inwards too much than is typical) and are wearing improper footwear, and in those whose legs are different lengths or are bow-legged.

To treat IBS, first try icing the affected area. Icing will help to decrease the inflammation in the area. Stretching the area is also known to help. If you suspect your shoes may be the problem, head over to your local running shop and have them analyze your gait. They can test to see if you’re wearing the wrong shoes.

If the problem doesn’t go away with rest, ice, and wearing proper shoes, go see a doctor and try to get a referral to a physical therapist. Their expertise will take care of a stubborn case of IBS, and will help keep it from coming back.

Shin Splints

Shin splints are an incredibly common running pain. It’s not actually a specific injury – it’s a general pain that occurs down the front of your lower leg that can occur for a number of different reasons. They can be considered a result of cumulative stress, caused by too much jarring force on the bones and muscles of your lower leg without any proper rest and recuperation in between exercise sessions. Muscle trauma is usually caused by running on hard surfaces – the repeated stress makes the muscles along the front of your leg swell, which puts pressure on the fascia covering the muscle resulting in pain. Bone trauma can lead to stress fractures: tiny cracks in the bone that can turn into a fracture if no rest is taken.

Shin splints can also be caused by worn out shoes, running on a slanted surface, or not stretching or warming up properly. Shin splint pain usually gets worse throughout the activity, and it may linger after the activity is over. In addition, your calf muscles down the back of your leg may be stiff and inflexible.

To get rid of shin splints, the first two things you should do is rest and ice your shins. Make sure you return to your activity gradually, otherwise you risk your shin splints returning.

Achilles Tendonitis

Your Achilles tendon is the tendon that runs between your heel and your calves. Tendonitis is the inflammation of a tendon, therefore Achilles tendonitis is inflammation of your Achilles tendon. It’s an overuse injury, and the pain tends to build over time until it’s constant and there’s no way you can continue running. Achilles tendonitis can be caused by sudden increases in your training, speed training, and hill running.

At the first sign of pain in your Achilles tendon, take a break from running and apply ice to reduce the swelling. Avoid running up hills and doing speed work especially. It’s also a good idea to do gentle calf stretching and calf strengthening exercises, like toe raises.

Runner’s Knee

Runner’s knee is the wearing away of cartilage under the kneecap. As the cartilage becomes rougher the kneecap doesn’t glide smoothly over your knee, causing pain and swelling. You’d usually feel this pain beneath or on the sides of the kneecap, especially after hill running.

Runners knee can develop because of overpronation, weak quad (thigh) muscles, or from overtraining. To treat it, stop running for a few days and apply ice to the area. When you’re pain free, you can start strengthening your quads. Squats are a great way to do this.

These are only a few common running injuries – there are plenty more you may experience in your hip, knee, ankle, or foot. The best thing you can do if you experience pain while running is to stop running, ice the area, and see a doctor if the pain persists.