An injury before a big event is the worst nightmare of any runner. Luckily, injury is preventable with the right care. Here is our comprehensive guide of running injuries and how to avoid them.
Achilles Tendinitis
Achilles Tendinitis is acute inflammation of the tendon which presents itself with a dull or sharp pain, often close to the heel. This can often be accompanied by other symptoms, such as limited ankle flexibility, redness surrounding the area, scar tissue that can be felt on the tendon, or a cracking sound. Achilles Tendinitis is, more often than not, a product of overstriding when the pressure of landing on your forefoot puts undue stress on the Achilles tendon.
Prevention:
If you experience an onset of pain in the area, stop running and only increase your activity gradually once the pain subsides. Limit activity to reduce tension in the Achilles area. Choose a high-quality pair of running shoes that will provide adequate cushioning for your heel. A trained professional at any sportswear store will be able to tell you about the right shoe for your foot. Stretch your calf muscles and Achilles tendon before and after exercise to ensure it’s flexible.
Recovery:
Rest to allow the tendon to recover. Take nonsteroidal anti-inflammatory medications if the pain is severe and ensure you recover all of your electrolytes after training. Apply ice to the area for 15-20 minutes at a time. Stretch to reduce tension on the tendon (you can find a good stretching plan here). Eccentric exercises (such as the ones found here) are very useful in strengthening and promoting healing of the tendon.
Hamstring Issues
The hamstring isn’t just one muscle but a group of muscles working in conjunction with each other to propel you forward. However, when these muscles become tight, they can cause a multitude of problems including: back pain and lower buttock pain, postural problems and difficulty standing.
Prevention:
The imbalance in strength of the hamstrings and quadriceps can be a major factor. You can find a good training routine here to improve the balance of these muscles. Moreover, not warming up properly could add to your risk factor. Also, if your hamstring is fatigued, it could make it even more susceptible to injury.
Recovery:
Rest the leg as best you can and use crutches if the pain is severe. Ice the leg for 15-20 minutes at a time to reduce pain and swelling. Compress the leg to reduce swelling. Elevate the leg to further reduce swelling. Use an electrolyte supplement to enable the body to heal and recover as quickly as possible.
Plantar Fasciitis
Plantar Fasciitis is the most common cause of heel pain. It occurs when the plantar fascia, the flat band of tissue that connects your heel bone to your toes, becomes strained resulting in pain and swelling. It is characterised by pain in the bottom of your foot, especially at the front or centre of the heel bone. The pain is worst when standing up after long periods of sitting or lying.
Prevention:
Wear supportive shoes with good arch support and heel cushioning. Stretch the Achilles tendon at the back of the heel. You can find a good stretching routine here. Establish good exercise habits including alternating with sports that won’t cause heel pain and increase your exercise levels at a gradual rate.
Recovery:
Rest and cease running but maintain strength and core exercises. Ice your affected foot for 20 minutes three times a day. Spend 5-10 minutes doing foot exercises (you can find a good plan here). Use a ball to massage the underside of the foot, targeting the painful areas to break up scar tissue. As your body is healing, aid your recovery by eating a nutrient filled diet and getting enough sleep and topping up your electrolytes.
Shin Splints
Shin splints is the name for pain in the shins or lower legs, either on the front or the outside of the leg. They often affect beginner runners who don’t build up their mileage gradually but can also affect accomplished runners who significantly change their training regime. The pain usually starts soon after beginning exercise and begins as a dull ache which becomes increasingly sharp if you continue exercising.
Prevention:
Make sure you build up mileage at a gradual rate or if you are a seasoned runner, that you don’t drastically change your training regime (you should never add more than 10% volume each week). Wear well-fitting trainers that cushion and support your feet. Switch to running on softer surfaces, such as grass, to lessen the impact on your shins.
Recovery:
If you have shin splints, decrease activity and give yourself time to rest and switch to non-impact exercise such as swimming or cycling. Tape the area to support the muscles of the lower leg and for pain relief – you can find an instructional video here. Also, wearing shock absorbing insoles to reduce shock to the lower leg. Take non-steroidal pain killers for pain relief and try an electrolyte supplement that replaces all of your electrolytes, to keep the balance right.
Iliotibial Band Syndrome (ITBS)
Iliotibial Band Syndrome (ITBS) occurs when the iliotibial band is tight or inflamed. The iliotibial band is a thick piece of connective tissue that connects the outside of the thigh from the hip to the shin. Its main purpose is to stabilise the knee while running. When the IT band doesn’t work properly, knee movement becomes painful. This often leads many runners to think they have a knee injury.
Prevention:
One of the main ways to prevent this type of injury is through strength and conditioning. You need to strengthen from the calves up to the core. To do this, add stretches and exercises to build up your hips and glute flexors. You can find a good exercise plan here. Furthermore, make sure you are running in well-fitting and supportive shoes and on a flat surface if you think this will become a problem. Decrease your mileage or take some days off if you feel you are overexerting yourself.
Recovery:
If you’re suffering from Iliotibial Band Syndrome, rest immediately and don’t run even if you feel immediate relief. If you continue to run the injury could become chronic. Work in your exercises but do so at a mild and gradual pace and ensure you top up your electrolytes after any kind of exercise to keep them at an optimal level.
Stress Fracture
A stress fracture is simply a fracture in the bone and a common injury of those who practise high-impact sports, such as football and basketball. Most injuries are caused by an overuse and repetitive activity as there is a constant turnover of cells as the bone acts to repair itself.
It is worth noting that women who do not have regular menstrual cycles are particularly susceptible to this type of injury. This is because a reduction in oestrogen reduces the absorption of calcium which can cause osteoporosis.
Prevention:
Because bones take a lot longer to get used to stressors, such as higher mileage, than muscles and connective tissue, you need to allow your body to adjust to the demands of your training. Be conservative with your mileage increase and be diligent when you feel an injury coming on. Also, include strength exercises and keep your electrolytes stores stocked up to ensure your body is strong enough to train and recover. Furthermore, choose a pair of shoes that will support your feet and cushion the impact and of your running.
Recovery:
Most stress fractures will heal with time and rest. Alongside this, treat the area with ice and take anti-inflammatory medication. Take a complete electrolyte supplement to help the cells in your bones mend. You may need a splint or crutches in some cases. You will also have to cease running and any weight bearing exercises. When you do begin to run again, start off on a low mileage and increase gradually.
Patellar Tendinitis
Patellar tendinitis, sometimes known as ‘jumper’s knee’ is an overuse injury of the tendon that joins your patella (kneecap) and tibia (shin bone). It occurs when the force of landing forms lesions in the tendon that exceed the rate of repair. It is characterised by knee pain, stiffness and localised tenderness over the area.
Prevention:
Don’t overtrain. If you experience an onset of pain or swelling, rest the area until it subsides. Examine your running form to see if you are putting undue stress on the area. You can find a good instructional guide here. Strength training is also important; squats, lunges and yoga can all be very beneficial to your balance and stability. Moreover, be conscious of overstriding. Try to shorten your stride by aiming to run 180 steps per minute.
Recovery:
If patellar tendinitis is affecting you, rest your leg and cease activities, such as running, jumping and squatting, that will aggravate the area. Try icing your knee to relieve pain and possible swelling. Also, compress the area to redistribute load throughout the tendon and if possible, immobilise the leg. Electrolytes form the basis of recovery for all of the body’s cells so make sure your stores are kept stocked up with everything you need.
Ankle Sprain
Ankle sprains are one of the most common injuries and occur when the foot suddenly twists forcing the ankle joint out of its normal position. As a result, the ligaments connecting the bones of the leg to the foot to stretch or tear.
Prevention:
Balance training will improve your ankle’s ability to control itself in all types of positions. You can do this by simply balancing on one foot at various points throughout the day. This can be accompanied with ankle strengthening exercises to reduce the risk of injury. Also, be sure to stretch properly before and after exercise. Finally, tape your ankle and wear high quality shoes to give your ankles the support they need.
Recovery:
If you have sprained your ankle, rest the area and limit weight bearing until pain and swelling has completely gone. Also, ice the area for 20 minutes at a time to reduce the swelling. Compress the area to again control the swelling as well as immobilise and support the injured area. And elevate the foot and keep it above the heart to further reduce swelling and take an electrolyte supplement to aid recovery as quickly as possible.
Side stitches
While not necessarily an injury, side stitches are the bane of many runners’ lives. It is characterised by pain that can range from a dull ache to a severe stabbing sensation which can significantly hinder performance. They are extremely common with around 70% of runners suffering from them.
Prevention:
Be mindful of your diet pre-run. Foods that are higher in fat and fibre are harder to digest and thus create stomach upset so avoid them 1-2 hours before your run. Warm up by briskly walking before gradually building up into your run. This way, your body can get used to the change in the pace of your breathing. When running, regulate your breathing by focusing on your breathing tempo.
Recovery:
To treat your stitch, you need to force the diaphragm down. Slow your pace, inhale and hold your breath. Then forcibly exhale through pursed lips to restrict airflow. Have a sachet of electrolytes on hand to rehydrate your cells absorb oxygen more efficiently to help subdue the stitch. Also, raise your hand on the side of the stich (normally the righthand side) and lean to the opposite side. When the stitch subsides, begin walking again before building up your pace.
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Runner’s Knee
Runner’s knee, or patellofemoral pain syndrome, is one of the most common running injuries. It often presents itself with a popping sensation and swelling in severe cases. It is caused when the stress of running irritates the area where the kneecap rests on the thighbone. Hill running often makes the injury worse.
Prevention:
Avoid running on hard surfaces like concrete and stop running altogether if you feel pain in the area. Keep your thigh muscles strong and limber as poorly conditioned quadriceps and tight hamstrings can contribute to this injury; you can find a good exercise regime here. Stretch properly and always wear appropriate footwear to cushion the impact of your feet hitting the ground.
Recovery:
To recover from runner’s knee, stop running and rest. Try to limit the amount of weight you put on the area. Ice your affected knee for 15-20 minutes at a time. If you want to exercise, switch to activities that avoid putting pressure on the knee, such as swimming. Furthermore, try having a hot bath with Epsom salt to reduce pain. Ensure your complete electrolyte balance is restored after training.
Here is an infographic that walks you through 10 strengthening exercises to relieve knee pain.
