Injury Prevention 101: The 6 Most Common Running Injuries

Injury Prevention 101: The 6 Most Common Running Injuries

With everything involved in maintaining a fitness routine, the last thing you want is a running injury to derail your plans.

"Running injuries are often related to joint issues in the lower body," explains Dr. Alysia Robichau, a sports medicine specialist at Houston Methodist. "They can affect both novice and seasoned runners and are quite prevalent, particularly if you're not taking preventive measures."

6 Common Running Injuries

The primary causes for a runner being sidelined are typically not due to specific incidents, such as twisting an ankle on uneven ground.

Instead, they are overuse injuries that develop gradually due to factors like rapidly increasing your mileage, improper running form, insufficient recovery time, tight or weak muscles, and wearing inappropriate footwear.

The most prevalent running injuries and their symptoms include:

• Runner's Knee – A dull pain around the front of the knee, experienced during activity or after prolonged sitting.
• IT Band Syndrome – Aches or burning sensations on the outer knee (which may radiate up to the hip), usually felt during physical activity.
• Shin Splints – Pain in the front or inner part of the lower legs that intensifies with activity.
• Plantar Fasciitis – Discomfort at or near the heel's bottom, typically felt after exercising (not during) or early the following morning.
• Achilles Tendinitis – Pain in the lower leg just above the heel, possibly accompanied by limited motion when trying to lift your toes.
• Stress Fracture – Pain or discomfort (often in the shin or foot) felt during physical activity, worsening over time.

How to Prevent Running Injuries

While these overuse injuries are common, they aren't inevitable for runners.

Fortunately, the steps to prevent one type of running injury can also help avert the others.

Here are eight strategies suggested by Dr. Robichau to help keep runners injury-free:

1. Create a Plan and Increase Gradually When setting a running goal, whether it's preparing for a marathon or simply adding more mileage to your weekend jog, your first consideration should be: How can I achieve this without harming my body?
   "A structured plan and a gradual increase in your running program are essential," says Dr. Robichau. "Accelerating any physical activity too quickly can lead to injuries."
   As a general guideline, Dr. Robichau recommends increasing your running mileage by no more than 10% per week, which roughly equates to about a mile.
   Exceeding that 10% threshold can overstrain your muscles and joints, leading to inflammation and injuries.

1. Don’t Increase Speed and Distance Simultaneously As you progress, it's important to either increase your distance or speed, but not both at the same time.
   "Concentrate on one aspect," advises Dr. Robichau. "If you attempt to run farther and faster simultaneously, you increase your risk of injury by progressing too quickly."

1. Prioritize Recovery for Your Muscles What you do after a run is just as critical as the exercise itself.
   "Proper recovery not only prepares your body for your next run but also helps prevent overuse injuries," notes Dr. Robichau.
   Allowing your muscles sufficient rest is vital for recovery, but so are a healthy diet, staying hydrated, and getting enough sleep—all essential for caring for your body.
   After intense workouts, recovery might also include alleviating tight and sore muscles with at-home treatments such as:
• Ice and heat applications
• Over-the-counter pain relievers
• Pain relief creams and topicals
• Massage therapy
• Foam rolling or using a massage gun

1. Distinguish Between Soreness and Injury Pain If your goal is to challenge your body, be prepared for some muscle soreness and discomfort; the remedies mentioned should help alleviate this.
   However, it's crucial never to ignore pain.
   "Some muscle discomfort is to be expected for a few days post-run, especially if you're increasing your mileage or speed," cautions Dr. Robichau. "But sharp pain is not acceptable, nor is pain that lingers."
   If you experience sharp pain or discomfort that doesn’t improve within a week or two, Dr. Robichau emphasizes the need for evaluation. "We want to avoid extending an injury for months or years because you think it will improve on its own," she says. "Not only is this not always true, but some running injuries can worsen into more severe issues."

1. Incorporate Cross-Training While running may be your main focus, it's important to recognize that sticking to one repetitive type of exercise can easily lead to an overuse injury.
   "Cross-training with weight and core workouts strengthens the muscles that support your body while you run," Dr. Robichau explains. "This not only enhances your running performance but also reduces your injury risk."
   Adding weight training or a yoga or Pilates session is an excellent way to stay active while allowing your running muscles some rest—this is referred to as active recovery.
   If you aim to improve your speed, cross-training may be essential. "Once you start running under 10-minute miles, you'll require more strength training to ensure your body is equipped to support that pace without injury," Dr. Robichau notes.

1. Value the Importance of Quality Running Shoes Nowadays, it seems there’s a specific shoe for every activity, which may lead you to question the necessity of running shoes.
   However, wearing the wrong shoes while running can disrupt your natural foot movement and heighten the risk of a running-related overuse injury.
   Running shoes are designed to support the natural movements and biomechanics of your foot, making it worthwhile to invest in a quality pair if you run frequently or over long distances. (Related: 3 Missteps to Avoid When It Comes to Your Running Shoes)
   "Ensure your running shoes fit correctly—tight enough to provide support, but not so tight they cause discomfort," Dr. Robichau advises. "And remember to replace them when they start to wear out."

1. Incorporate Stretching Stretching helps keep your muscles long and flexible, minimizing the impact they experience during a run. Additionally, tight muscles are harder to move effectively, potentially leading to poor running form.
   However, there's some debate about stretching: Should it be done before or after a run?
   "I still advocate for stretching before a run," says Dr. Robichau. "However, avoid stretching cold muscles. I recommend doing a brief warm-up—like 25 high knees, 10 squats, or 50 jumping jacks—before stretching."
   She also notes that bouncing stretches are not advisable. "Be sure to stretch after your run as part of your cooldown."

1. Exercise Caution if You Have Arthritis If you suffer from arthritis, be aware that it can develop in any joint.
   "Arthritis isn't caused by running, but it can exacerbate underlying issues during running," Dr. Robichau explains. "It’s crucial to acknowledge the added strain that might affect your leg joints if you're a dedicated runner."

Running is a rewarding and invigorating form of exercise, but it's essential to prioritize injury prevention to maintain a sustainable and enjoyable routine. By understanding the common injuries that can affect runners and implementing proactive strategies—such as following a structured training plan, focusing on recovery, and investing in the right footwear—you can significantly reduce your risk of overuse injuries. Remember, listening to your body is crucial; if you experience persistent pain, don’t hesitate to seek professional guidance. With the right approach, you can keep running strong and healthy, enjoying every step of your journey.