Common running injuries and how to avoid them

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Jason Fitzgerald runs the marathon in 2 hours 39 minutes, he is a certified trainer and author of Running for Health & Happiness. Based on his experience and the experience of his charges, Jason has compiled simple rules that will help both beginners and experienced runners to avoid injury.

When you are in pain, you cannot run. If you can't run, you don't have the opportunity to train and improve your running form. You cannot take part in competitions and develop not only physical, but also mental qualities necessary for marathons: psychological stability and flexibility. You just stop in your development.

Running injuries are the result of repetitive and excessive stress on the musculoskeletal system.

Common running injuries

Achilles tendonitis

Inflammation and degeneration of tendon tissue. The pain can be moderate or severe, especially during or after running.

Causes:

• a sharp increase in sports loads;
• workouts without warm-up;
• improperly fitted shoes.

Patellofemoral pain syndrome

The main symptom is pain around the edges or center of the kneecap. Appears during exercise or sitting with bent knees.

Causes:

• a sharp increase in physical activity;
• wearing uncomfortable shoes and shoes with too thin soles;
• knee injury;
• chronic overload of the knee joint;
• excess weight;
• hyperpronation of the feet (falling inward) and flat feet.

Tibial Tract Syndrome

The pain is localized on the outside of the knee. The cause is inflammation of the iliotibial tract, the fascia that connects the hip and knee.

Causes:

• frequent running on an incline;
• frequent cross-country running;
• worn out shoes.

Inflammation of the periosteum

A fairly common injury, especially among beginner runners. It is characterized by burning and dull pain on the inside or outside of the periosteum.

Causes:

• bruises, injuries;
• can be a syndrome of diseases such as osteomyelitis, tuberculosis, syphilis and others.

Plantar (plantar) fasciitis

The main symptom is pain in the heel or along the bottom of the foot. The reason is the microtrauma of the plantar fascia, which occurs due to excessive loads.

Causes:

• when walking, the foot is strongly turned inward (excessive pronation);
• high arch of the foot;
• Frequent walking or long-distance running on hard surfaces
• excess weight;
• uncomfortable shoes;
• shortened Achilles tendon or too tight calf muscle.

How to prevent running injuries

Repetitive stress can lead to running injuries. This means you need to be more inventive.

Option # 1. Limit repetitions

• Alternate between 2-3 different running shoes.
• Run at different paces throughout the week.
• Try to alternate between different running surfaces: grass, dirt, asphalt, and so on.

Option number 2. Strengthen the body

• Do not forget about regular strength training: it strengthens the musculoskeletal system.
• Train properly. In an ideal workout schedule, there should be room for recovery periods.
• Live like an athlete: get enough sleep, eat well, and avoid stress.

"You can" and "You can't"

Can:

• Find a physical therapist who understands running.
• Start treatment at the first signs of injury and follow through.
• Be patient.

It is forbidden:

• Continue to run, ignoring the sharp pain.
• Believe that rest equals healing.
• Disregard preventive measures.