Running has become one of the most popular sports and forms of exercise in the United States. People of all ages participate in running, which can take the form of teenagers competing on their high school cross country and/or track teams, young and older adults running in local 5ks and marathons, and people running on treadmills at home or in the gym as a form of exercise. Running carries many health benefits. For example, research has shown that runners tend to demonstrate a lower risk of mortality and increased life expectancy compared to non-runners.
Although running is a great form of exercise and it’s relatively accessible, running injuries are unfortunately common amongst runners. Many running injuries tend to be overuse injuries due to repetitive strain of certain structures in the body. Sometimes, runners experience more acute injuries such as ankle sprains and muscle strains, especially of the hamstrings (the muscles in the back of your thigh) and the quadriceps (the muscles in the front of your thigh). Runners can experience injuries in a variety of areas, but the most common body parts affected by overuse injuries are the knee, ankle/foot, and lower leg (shin).
Let’s dive into the most common injuries in runners.
Common Knee Injuries in Runners
Runner’s knee (patellofemoral pain syndrome)
Runner’s knee, or patellofemoral pain syndrome, describes pain in the front of your knee, typically behind your knee cap (patella). This condition has been reported to be one of the most common overuse injuries amongst runners. People experiencing runner’s knee typically have pain with activities such as running, going up and down stairs, squatting, and sitting for long periods of time. While research has not yet determined a definitive cause of runner’s knee, many people experiencing this condition may have weakness of certain muscles (especially the hip muscles and the quadriceps) and tightness of other muscles (such as the hamstrings, quadriceps, and calf muscles).
Iliotibial band (IT Band) syndrome
The IT (iliotibial) band is a tissue structure that goes from your hip down to the outside part of your knee. It can become irritated and lead to pain in the outside part of your knee. This condition is common in bicyclists and runners because both types of athletes experience repetitive movement of the knee through small ranges of motion when they alternate between bending (flexing) and straightening (extending) the knee. Several factors may contribute to this condition such as running on a curved road, running with longer strides, and running on hills.
Common Ankle/Foot Injuries in Runners
Shin splints (medial tibial stress syndrome)
Shin splints is a condition all too familiar to many runners. Clinically referred to as medial tibial stress syndrome, shin splints lead to pain in the inside/back part of your shin especially with activity. This condition has been reported to be one of the most common overuse injuries amongst runners. Many people develop shin splints after suddenly increasing their running mileage.
Achilles tendinopathy
The Achilles tendon is a thick band of tissue that runs from your large calf muscles (the gastrocnemius and soleus) to your heel. Achilles tendinopathy typically occurs due to overuse. People with Achilles tendinopathy may feel pain in different parts of the Achilles tendon as well as possible stiffness and weakness. Acute Achilles tendinopathy describes this condition when it has lasted for less than three months. People with acute Achilles tendinopathy may notice swelling in the tendon and pain with low levels of activity. Chronic Achilles tendinopathy, on the other hand, is when this condition lasts for more than three months and typically involves pain with higher intensity activities, such as running.
It’s important to note that Achilles tendinopathy is different from an Achilles tendon rupture. A rupture occurs when the tissue is completely torn. Many professional athletes have rehabilitated from an Achilles tendon rupture including Kobe Bryant, Aaron Rodgers, Klay Thompson, and Kirk Cousins.
Plantar fasciitis
The plantar fascia is tissue in the bottom of your foot. The plantar fascia plays an important role in walking and helping lift the arch of your foot during the “push off” phase of your walking gait cycle. Plantar fasciitis describes microtearing of the plantar fascia, which leads to pain in the heel. Many people feel pain with their first few steps out of bed in the morning or after standing for a long period of time. It’s still unclear what causes plantar fasciitis, but many times people with plantar fasciitis have incorrect biomechanics in their foot and/or ankle.
How to Prevent Running Injuries
One of the most important things to remember for running is that you should be fit to run. You should not run to get fit. This is crucial to remember because you need to have proper strength, mobility, and biomechanics to run efficiently and safely.
When you start running, try to start with a walking program that progresses to a run/walk program. Make sure that when designing your running schedule, you include rest days and days to cross-train with other activities. Possible cross training activities include yoga, swimming, cycling, strength training, tennis, pickleball, martial arts, barre classes, and soccer. Before your runs, make sure that you’re doing a dynamic warm up to properly prepare your body to start running. Budget enough time to have a proper cool down after your run with sufficient stretching. Make sure you also consider nutrition and hydration, especially when running on hot days. You can consult a nutritionist with specific questions too.
What Can I Do If I Have Pain When I’m Running?
As you can see above, runners can experience all sorts of injuries and pain when running. These injuries can impact you either while you’re running or after your run. If you’re experiencing pain when running, a thorough examination by a licensed healthcare practitioner such as a physical therapist can help pinpoint why you may be feeling pain and what you can do to address the pain with treatment options. Physical therapists are well-trained to identify any possible strength and mobility deficits and biomechanical factors that can lead to discomfort.
Many runners can benefit from a running-focused evaluation with a physical therapist. At Powered Up Physical Therapy, we can teach you techniques to help prevent running injuries, treat active running injuries, and/or improve your running gait. We offer a Running Gait Analysis to analyze important factors of your running gait pattern. Contact us today with any questions and to see if we may be able to help you on your running journey.
DISCLAIMER: This website and information is intended for informational and educational purposes only. It is not intended to substitute for medical professional advice, a diagnosis, or treatment. Although I am a licensed physical therapist, I am not your physical therapist. The use of this website does not establish any patient-client relationship. A patient-client relationship with you is only formed after we have entered into a written agreement that includes specific terms, consent, and a fee structure. Although I try to provide accurate information, the information on this website is not a substitute for professional medical advice and you should not rely solely on this information. Always consult with a licensed healthcare professional for a medical condition or treatment.
Sources:
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Kakouris N, Yener N, Fong DTP. A systematic review of running-related musculoskeletal injuries in runners. J Sport Health Sci. 2021;10(5):513-522. doi:10.1016/j.jshs.2021.04.001
Lee D-C, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology. 2014;64(5):472-481. doi:10.1016/j.jacc.2014.04.058.