While running is a favored form of exercise for many, it can lead to a range of running injuries if not pursued with caution. A clear understanding of common running injuries is crucial to prevention and management.
Most running injuries stem from overuse, imbalances in biomechanics, or improper training methods.
The most common running injuries include:
- Runner’s Knee
- Achilles Tendonitis
- IT Band Syndrome
- Shin Splints
- Plantar Fasciitis
Runner’s Knee
Runner’s knee, also known as patellofemoral pain syndrome, is a common overuse injury experienced by athletes, particularly runners. Runner’s Knee often arises from repetitive stress on the knee joint, poor alignment, muscle imbalances, or improper running techniques.
Symptoms:
- Pain around or behind the kneecap, particularly during activities like running, squatting, or using stairs.
- A grinding or popping sensation in the knee.
- Swelling or tenderness around the kneecap.
Achilles Tendonitis
Achilles tendonitis is an overuse injury affecting the Achilles tendon, which connects the calf muscles to the heel bone. It commonly occurs in runners who have suddenly increased the intensity or duration of their runs.
Symptoms:
- Pain and stiffness along the Achilles tendon, especially in the morning or after activity
- Swelling and tenderness around the affected area
- Limited range of motion when flexing the foot
IT Band Syndrome
IT Band Syndrome (Iliotibial Band Syndrome) is a common overuse injury in runners and cyclists, caused by inflammation of the iliotibial band, a thick band of tissue running from the hip to the shin. It occurs when the IT band repeatedly rubs against the outside of the knee joint.
Symptoms:
- Sharp or burning pain on the outer side of the knee, especially during or after activity
- Swelling or a snapping sensation at the knee
- Pain that worsens with continued activity and may improve with rest
Shin Splints
Shin splints, also known as medial tibial stress syndrome, are a common overuse injury causing pain along the inner edge of the shinbone (tibia). They often occur in runners or athletes who have suddenly increased their activity levels or changed their training routines.
Symptoms:
- Tenderness, soreness, or pain along the inner side of the shinbone
- Mild swelling in the lower leg
- Pain that worsens during exercise and may persist after activity
Plantar Fasciitis
Plantar fasciitis is a common foot condition characterized by inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. It often results from repetitive stress and overuse, particularly in runners or individuals who spend long hours on their feet.
Symptoms:
- Sharp, stabbing pain in the heel, especially with the first steps in the morning
- Pain that decreases with movement but may return after long periods of standing or sitting
- Tenderness and stiffness in the bottom of the foot
Common Causes of Running Injuries
Several factors can contribute to running injuries:
- Unsuitable or worn-out footwear
- Overly rigorous training schedules or regimes
- Incorrect running form or biomechanical issues
- Inadequate warm-up or cool-down routines
- Running on uneven or hard surfaces
If you experience any pain from running, it is essential to consult a healthcare professional specialized in sports medicine or physical therapy.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Our team at The Jackson Clinics can help you alleviate pain from running injuries and offer you an individualized treatment plan to facilitate a speedy recovery.
