4 Most Common Running Injuries

Running can be really fun, but whether you are running for pleasure or training for a race, you are likely to have pains and twinges along the way. In fact, statistics show that nearly 80 percent of runners develop running-related injuries each year.

As a runner, you can develop a running injury when you push yourself too hard whether you are a veteran or a beginner. As you engage in repeated movements, especially in longer distances such as the marathon, it can take a toll on your body and trigger some injuries. Repeated movements along with sudden changes in training volume and weak muscles are the perfect recipe for a nagging injury that can bother you for a long time.

​Disclaimer: In this article I will provide some common knowledge and remedies to may assist you in recovery. However, these suggestions do not substitute actual medical advice. You should always consult with your doctor before following any instructions!

​1. RUNNER’S KNEE
This is more commonly referred to as Patellofemoral pain syndrome and it’s a dull, achy pain that you feel underneath your kneecap while running. According to a study conducted at the University of Calgary, the runner’s knee accounts for 57% of all knee problems in Canadian runners.
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You may also feel this pain while walking down stairs or when moving from a sitting position to a standing position. This pain often occurs when your kneecap is out of alignment and it often leads to wearing out of the cartilages around your knee cap. 
You can treat this running injury by using a knee brace or taping your knee, cutting back on mileage, and taking anti-inflammatory medications.

​2. PULLED MUSCLES
Pulled muscles or muscle pull is one of the most common runners’ injuries. It is a small micro-tear in muscles such as hamstrings, quadriceps, calf or groin and it is often caused when you overstretch these muscles while running. 
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You will often feel a popping sensation when you have a pulled muscle and you can treat it by taking a rest and using ice, compression, and elevation (otherwise known as the R.I.C.E. method).

​3. ACHILLES TENDINITIS
The Achilles tendon is the tissue that connects your heels to your lower-leg muscles. When this tendon comes under too much stress while you run, it causes Achilles tendinitis, which is inflammation of those tendons. This is a common running injury and it causes pains and stiffness in the area of the tendon, especially with activity or early in the morning. You can treat it by resting, using ice on the area or doing calf stretches on a regular basis.

4. SHIN SPLINTS
If you run often and you’ve never experienced any aching, stabbing sensation in the front or inside of your lower leg along the shin bone (tibia), then you must be a super-human. The Shin splints, also known as medial tibial stress syndrome, make up 15% of all running injuries. It often happens when you change your workout, such as increasing the number of days you run or running longer distances too quickly. 

This running injury can be very painful and it usually spreads out along the shinbone. If you have flat feet, you are more likely to develop this runner’s injury. However, you can stop the stabbing sensation by resting and using ice on the shins for 15-20 minutes. 
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You can also try using some shock-absorbing insoles that support the arch. But ensure your sneakers are the right fit for your foot. Also, avoid running on hills because it puts extra force on the shin’s tibialis muscle.

​COMMON TREATMENTS
There's no denying that running is good for your cardiovascular health, however, running is a high-impact sport, with repetitive movement on hard surfaces for long distances. Without the right recovery and prevention techniques you'll soon face an injury that will force you to sit on the sidelines for weeks on end.

There isn't one single guide that will keep you injury free but you can perform a few different techniques that will speed up recovery and reduce the risk of injury. These can be:

• R.I.C.E. Method - Rest, Ice, Compression & Elevation is what this acronym stands for. This technique is used when you start feeling a nagging pain during or after your run. This will soothe inflammation and (hopefully) get you back on the road pain free!
• Foam Rolling - Aaahh, foam rolling. Runners have a love-hate relationship with the foam roller but one thing we can't deny is - it is amazing for releasing tension in tight muscles. 
• Compression - You'll need compression when you're recovering from an injury. An arm/leg band will improve circulation to the affected area and improved circulation usually means faster recovery.
• Strength Work - You should know this by now... strength work is the key to avoiding injuries in running. As runners, we only move in one direction, forward. It's fundamental to move in all directions and the keep all muscles nice and strong - not just the ones we use for running!

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Speed Up Your Recovery With These Products

Limm Resistance Bands

RumbleRoller Foam Roller

POWERLIX Compression Sleeve

Reusable Hot'n'Cold Ice Bag

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Now that you know what the most common injuries are, you can try to avoid them! It's definitely not as easy as it sounds but the first step to correcting a problem is having the knowledge that it exists, right?

Have you ever come across any of these injuries? Tell us which injury affected you and join the discussion in one of our running community groups. Discuss running related topics with people from all over the world in our general Running and Race Training group or find local running buddies in one of our many country/city specific groups such as UK, Guatemala, India, Ecuador, Italy & more!

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About the Author

​Paulo Piedade is a Certified Track & Field Coach, based in Portugal.
Paulo is the advising Running Coach at the Running and Race Training group.
His Runner Profile - runpage.com/profile/paulo.piedade