Most running injuries are associated with excessive load, running technique, and lack of strengthening in key areas. This article will review the most common running injuries and provide evidence-based recommendations for their prevention and treatment (Yang et al., 2020).
Common Injuries in Runners: Key Physical Issues
Among injuries in runners, the most common affect the lower limbs, as these bear the repetitive impact of each stride. According to recent studies, the main injuries for runners include plantar fasciitis, iliotibial band syndrome, Achilles tendonitis, and shin splints (Yang et al., 2020).
Plantar Fasciitis
Plantar fasciitis is an inflammation of the plantar fascia, the connective tissue running along the bottom of the foot from the heel to the toes. This injury is common among runners due to repetitive stress in this area, especially if running technique is incorrect or footwear lacks adequate support. Symptoms include pain in the heel and sole, especially when beginning activity.
Prevention and Treatment
Preventing plantar fasciitis focuses on strengthening the muscles of the foot and using appropriate footwear with good cushioning. It’s also important to avoid sudden increases in training load. For treatment, specific stretches for the plantar fascia and arch strengthening are helpful, as well as rest and applying ice to reduce acute inflammation.
Achilles Tendonitis
Achilles tendonitis is an inflammatory injury affecting the tendon that connects the calf muscles to the heel. This type of injury is common in runners who abruptly increase the intensity or volume of their training. Tendonitis can cause pain and stiffness in the tendon, limiting mobility and worsening with exercise.
Prevention and Treatment
To prevent Achilles tendonitis, it’s essential to warm up properly before running, strengthen the calf muscles, and avoid hard surfaces that increase impact. Treatment includes active rest, stretching exercises, and eccentric strengthening of the tendon. In some cases, physiotherapy is necessary to aid recovery and prevent relapses.
Iliotibial Band Syndrome
Iliotibial band syndrome is another common injury in long-distance runners, affecting the band of tissue that extends along the outer thigh from the hip to the knee. This injury occurs when the iliotibial band becomes inflamed due to constant friction against the knee bone, causing pain on the outer side of the joint.
Prevention and Treatment
To prevent iliotibial band syndrome, it’s essential to work on hip mobility and strengthen the glutes, as these muscles are key to stabilizing the hip and avoiding imbalance during running. If an injury is already present, treatment includes rest, stretching exercises, and strengthening the hip and gluteal muscles. Physiotherapy and sports massages can also help relieve tension in the iliotibial band.
Shin Splints
Shin splints, also known as tibial periostitis, are an inflammation of the periosteum, the tissue covering the tibia. This injury is common in runners training on hard surfaces and those who increase training intensity or volume without a proper progression. Symptoms include pain in the front or inner part of the tibia, worsening with activity and sometimes even during rest in severe cases.
Prevention and Treatment
Preventing shin splints involves running on softer surfaces, using well-cushioned footwear, and avoiding sudden increases in training load. Treatment involves reducing activity, applying ice, and performing specific stretches for the calf and foot. In severe cases, physiotherapy and strengthening of the posterior tibial and soleus muscles may be necessary.
Risk Factors in Running Injuries
Running injuries often have multiple risk factors, ranging from biomechanics to training volume. According to Yang et al. (2020), the most common risk factors include:
- Inadequate running technique: Incorrect technique increases joint impact and the likelihood of developing injuries.
- Lack of muscle strengthening: Weak or untrained muscles cannot absorb the impact of each stride, overloading tendons and joints.
- Abrupt increase in training load: A rapid increase in training intensity or duration doesn’t allow the body to adapt, raising the risk of injury.
- Inadequate footwear: Using shoes without sufficient cushioning or support can lead to impact-related injuries.
Prevention Strategies for Runners
Preventing injuries in runners involves a combination of proper running techniques, load management, and supplementary exercises. Here are some evidence-based recommendations to reduce the risk of injury.
Training Load Management
One key recommendation is to avoid abrupt increases in training load. The “10% rule” is a common guideline, suggesting not to increase running distance or time by more than 10% per week. This gradual approach allows the body to adapt without overloading it. Although recent evidence doesn’t conclusively show it prevents injuries, it can serve as a useful guide.
Running Technique and Posture
Our running form undoubtedly affects the impact our tissues endure. A very low cadence, a high or extremely low body mass index, or lack of strength often result in poor technique.
Muscle Strengthening and Mobility
Strengthening the leg muscles, core, and glutes is crucial for improving stability and absorbing running impact. Including strengthening exercises in the weekly routine helps reduce the risk of running injuries and improves performance. Additionally, mobility exercises are essential for prolonging an athletic lifespan.
Treatment and Recovery in Case of Injury
If an injury occurs despite preventive measures, it’s important to follow proper treatment to prevent it from becoming a chronic issue.
Rest and Active Recovery
Resting from running in the early stages of an acute injury is one of the primary recommendations for treating running injuries. During this period, low-impact activities such as cycling or swimming can help maintain fitness without overloading the injured area. Resting from running helps reduce inflammation and allows the affected tissues to heal.
Rehabilitation Exercises
Rehabilitation is a key process to avoid relapses. Specific stretching and strengthening exercises should be part of any treatment plan for running injuries. Rehabilitation not only helps regain mobility and strength in the affected area but also improves biomechanics and reduces the risk of future injuries.
Physiotherapy and Sports Medicine
If the injury doesn’t improve within a few days, physiotherapy can be very beneficial. Physiotherapists can apply various techniques and specific exercises to enhance recovery. Additionally, consulting a sports doctor and/or orthopedic specialist can provide an accurate diagnosis from the outset.
Conclusion
Running injuries are common, but most can be prevented with a combination of proper technique, load control, and muscle strengthening. In case of injury, it’s important to follow a progressive treatment plan that includes rest, rehabilitation, and, if necessary, physiotherapy and medical diagnosis. With these strategies, runners can enjoy running while minimizing the risk of injury and maximizing health benefits.
References
Yang, J., Tibor, K., Lee, J., Mason, C., & McGinnis, R. (2020). Monitoring running injury risks in real-time through smart technology: An evidence-based approach. Journal of Sport and Health Science, 9(4), 376-382.
