When your training is going well and the endorphins hit, running can be the best thing in the world. But get an injury and you might need to stop altogether. Here are the most common injuries for runners, and what you can do to avoid them.
Plantar Fasciitis
This is one of the most niggling injuries a runner can get. Diagnosed by a pain on the bottom of your foot near your heel and arch, it can take months or even years to completely heal. The pain can put a stop to your training plan, and running can make the condition worse in extreme cases.
Fortunately, there are ways to protect yourself from plantar fasciitis. There have been studies which show a link between tight calves and plantar fasciitis, so a stretching and foam rolling programme could lower your chances of getting it. Shoes with poor support are also likely to cause it – so ensure that your shoes have plenty of cushioning.
Runner’s Knee
One of the most common running injuries is runner’s knee, or patellofemoral pain syndrome. You might notice pain right behind and around your knee. When the pain is severe, it can stop you from running and even if you can run, the pain lessens your enjoyment of your hobby.
Runner’s knee has a number of causes but the most frequent one is muscle imbalances (such as weak hips) which lead to the kneecap shifting out of place when you bend and straighten your leg. Taking the time to strengthen the muscles in your legs and hips will help you to avoid this condition by reinforcing good form when you’re running.
Shin Splints
Shin splints are common among new runners and, not only can they be extremely painful, they can also disrupt your running routine. If you carry on running with shin pain, you are at risk of developing a tibial stress fracture which has a long recovery time.
Shin splints occur because the bone is unused to the repetitive impact caused by running. Experienced runners have built up bone density so the impact is less of an issue (this is why people who have been running for some time rarely get shin splints).
There are several things you can do to lessen your risk of getting shin splints. Firstly, try increasing your stride frequency by 10% when running – this reduces the impact for each stride. You should also make sure that you build up slowly when you start running. This will give your legs a chance to strengthen.
The Impact of Running Surface on Injury Risk
The surface you run on plays a significant role in the type and likelihood of injuries you might experience. Hard surfaces, such as concrete or asphalt, increase the impact on your joints and bones, potentially leading to conditions like shin splints or stress fractures. Uneven terrains, such as trails or rocky paths, challenge your balance and stability, increasing the risk of ankle sprains. On the other hand, softer surfaces, like grass or tracks, reduce impact but may strain your muscles differently, especially if your body isn’t accustomed to them.
To minimise injury risk, it’s important to mix up your running surfaces. Incorporating softer terrains into your routine can help reduce repetitive strain on your joints, while practising on harder surfaces can improve strength and resilience. Always pay attention to your body’s response when transitioning between surfaces, as overuse injuries often stem from sudden changes. For those who primarily run on hard surfaces, investing in well-cushioned running shoes with proper arch support is especially important. By understanding the impact of your running surface and adapting accordingly, you can create a balanced training plan that supports your long-term running goals while reducing the risk of injury.
Why Proper Footwear Matters for Runners
Wearing the right footwear is crucial in preventing injuries and improving running performance. Shoes that provide adequate support, cushioning, and stability help minimise the impact on your feet and lower limbs. For runners, poorly fitting shoes or ones that lack arch support can lead to conditions like plantar fasciitis, shin splints, and other common injuries. Regularly replacing worn-out running shoes is also important, as overused soles and midsoles lose their shock-absorbing properties, increasing the risk of injury.
The Importance of Strength and Mobility Training for Runners
Strengthening your muscles and improving joint mobility can significantly reduce your risk of running injuries. Weak hips and tight calves are common culprits behind issues like runner’s knee and plantar fasciitis. Incorpores, and calf stretches, into your training routine can help balance muscle imbalances and improve your running form. Mobility exercises, such as dynamic stretches and foam rolling, also enhance flexibility and prepare your body for the repetitive impact of running. These practices not only prevent injuries but also improve overall performance by increasing strength and range of motion.
How to Gradually Build Up Your Running Routine
Many running injuries, such as shin splints and runner’s knee, stem from doing too much, too soon. Gradually increasing the intensity and duration of your runs allows your body to adapt and build strength over time. Following the “10% rule,” which suggests increasing your mileage by no more than 10% per week, can help prevent overtraining and reduce strain on your muscles and joints. Incorporating rest days and cross-training activities, such as swimming or cycling, gives your body time to recover while maintaining fitness.
The Role of Recovery in Preventing Injuries for Runners
Recovery is an essential part of any running routine and plays a key role in preventing injuries. Overtraining without proper rest can lead to chronic issues, such as stress fractures or tendonitis. Techniques like icing sore areas, compression therapy, and gentle stretching can help reduce inflammation and speed up muscle recovery. Scheduling regular recovery days and prioritising quality sleep also allows your body to repair itself, ensuring you’re ready for your next run.
How a Sports Rehabilitator Can Help
If you’re dealing with persistent pain or an injury, a sports rehabilitator can provide tailored guidance and treatment to help you recover and prevent future issues. They use a combination of hands-on techniques, personalised exercise plans, and advice on proper form to address the root causes of injuries. At Northwich Foot Clinic, our sports rehabilitator specialises in running-related injuries and can create a plan to get you back to training safely and effectively.
Healing Running Injuries…
If you pick up one of these common injuries for runners, you will want to make sure you do everything you can to heal it quickly. Taking time out from your training is frustrating!
A sports rehabilitator can help you by assessing and treating your condition, and advising you about how to avoid injury in the future. At Northwich Foot Clinic, our dedicated sports rehabilitator has a special interest in sports injury prevention and can help to get you back to optimum fitness. Contact us to book your appointment today.
