Common Runner's Injuries

Running is one of the most common forms of exercise and one of the fastest ways to lose weight. However, running, like many endeavors, comes with some drawbacks. Without proper training and preventative measures, one can become injured from running. The most common running injuries are runner's knee, achilles tendinitis, hamstring issues, plantar fasciitis, shinsplints, Iliotibial Band Syndrome, and stress fractures.

Runner's knee is common among runners who tend to roll their foot inward, are overweight, or have weak quads, hips, or glutes. A person can run through runner's knee but it advisable to take more rest days and to reduce one's mileage as necessary. Strengthening hip and glute muscles with lateral side steps, as well as applying ice, can help to rehabilitate this condition.

Achilles Tendinitis can occur when runner's increase speed and hill work or in runner's who have weak calves. If one has pain around the achilles tendon, it is advisable to stop running and take a few days off to allow healing time. Performing heel drops will help to prevent this pain in the future. Stand on the edge of a stair with the ball of your heels and rise up on your toes before dropping your feet back down. Perform twenty reps.

Hamstring issues occur because people have weak hamstrings; likewise, people who have overly flexible hamstrings or hamstrings that are too stiff will suffer. Hamstring issues that are not severe can be run through but if the pain comes on suddenly and is severe or bruises, then one should rest because this is a sign of a hamstring pull. One hamstrings are healed, one can begin to prevent relapses by performing one-legged hamstring curls.

Plantar Fasciitis is inflammation of the tendons and ligaments that run from your heel to your toes..  It is common in runners with very high or very low arches.  It is possible to continue running with the onset of plantar fasciitis but this can delay healing time which can last from three months to a year.  If it is chronic, then it may be necessary to take a complete break from running.

In order to help this disorder heal, freeze a water bottle and rub your foot over it for five minutes a day, three times a day.  Making sure shoes fit properly can help to prevent a relapse of this condition.

Shinsplints are common in new runners and those who are retraining after an extended break away from running.  When the pain of shin splints first occurs, it is advisable to back off of running to a comfortable level for up to a week then to up your running by using the ten percent rule.  The ten percent rule means that you increase your running mileage by up to no more than ten percent per week.  To prevent a re-occurrence of the shinsplints, increase your mileage gradually.

Iliotibial band syndrome is a risk for runners who have a leg length discrepancy, have weak hip abductors or weak gluteal muscles.  The pain from this syndrome can be felt along the outside of the leg from the hip to the knee.

The best advice for someone experiencing the pain of iliotibial band syndrome is to take a day or two of rest and decrease mileage for about a week.  One can prevent a re-occurrence by strengthening the hip abductors through exercise such as lateral side steps, side leg lifts, and one-legged squats.

The last runner's injury to beware of is the stress fracture.  Stress fractures occur in runners who overtrain.  It is not possible to run when one has a stress fracture; thus, one should determine the severity and location of your stress fracture to determine recovery time.  When you can walk without any pain, you are completely healed. 

The best ways to prevent stress fractures is to improve your bone density with weight training and make sure you get adequate calories and nutrients.  Also remember that the running surface does not make a difference when dealing with stress fractures.

So with this information in mind, head outdoors or to the treadmill and break a sweat.  Remember, though, that slow and steady wins the race!