Whether you are a young athlete, a professional runner, or someone who runs to stay active in the golden years of your life, getting sidelined by a running injury is the last thing you would want.
No matter how hard you try to minimize the chances of running injuries, it’s almost impossible to prevent them from occurring altogether.
Let’s talk about some running injuries that can plague you the most and how you can manage them.
Common Injuries You Can Encounter While Running
Minor pain and lingering soreness after running are normal and can go away on their own or with rest. However, the common injuries you may come across while running include:
Plantar Fasciitis
As one of the most common foot injuries, plantar fasciitis refers to the irritation or degeneration of a thick layer of tissues (fascia) present on the bottom of your foot, resulting in pain.
The pain and discomfort of fascia begin when you start running, subsides during a run, and come back after the run. Common running-related causes of plantar fasciitis are:
- Poor running form
- Quickly increasing intensity of mileage (it is a training error)
- Running shoes with excessive wear
- Wrong shoes
- Quick transition from treadmill to outdoor running
Stretching your feet and calf muscles for 15 seconds is the best method to prevent plantar fasciitis. Additionally, you must:
- Decrease running
- Replace your shoes off and on, typically every 400 to 600 miles
- Use custom orthotics
- Wear well-fitted shoes and
- Do gait analysis to correct your running form
Achilles Tendonitis
This running injury involves inflammation of the tendon that results in pain every time your heel strikes the ground, you run upstairs, your foot lands on a curb, and when you suddenly change your direction. The common causes include:
- Excessive stair climbing or hill running
- Wrong shoe type
- Wearing overused shoes while running
- Changing the running surface or shoes
- Training errors
Stretching and massaging your foot, using custom shoe inserts, applying ice, and avoiding hills could prevent Achilles tendonitis.
Runner’s Knee
Runner’s knee is characterized by the pain which gradually develops beneath or around our knee cap. Climbing stairs and squatting can worsen the pain. Knee stiffness after prolonged sitting is a common symptom. The causes of runner’s knee are almost similar to Achilles tendonitis and plantar fasciitis; the only difference is that weak thigh and hip muscles and tight quadriceps and hamstring muscles can contribute to it.
Aside from home remedies, stretching and strengthening exercises can also help you avoid this injury.
Shin Splints
Also known as tibial stress syndrome, a shin splint refers to pain in the shin while running. You begin experiencing pain when you start running. Later, the pain becomes persistent. Commonly shin splints occur when you:
- Have flat feet
- Have weak hip muscles
- Wear wrong or worn-out shoes
- Run-on irregular surfaces
- Have tight calf muscles
Practice good shoe maintenance to prevent shin splints. Wearing shoes that can efficiently and adequately absorb shock while running can also greatly reduce pain.
Other Running Injuries
Some other running injuries you may come across include:
- Stress fractures
- Iliotibial band (ITB) syndrome
- Hamstring injuries
- Ankle sprain
- Ingrown nails
- Meniscal tear
Knee Doctor in San Antonio, Texas
If you find it hard to run due to pain and discomfort, it’s a good idea to consult an orthopedic doctor at the Center for Orthopaedic Surgery and Sports Medicine to get a proper diagnosis and rule out other conditions. Depending on your condition, our providers will offer you one or more of the following treatments.
- RICE therapy
- Physical therapy
- Medications
- Surgery and more
To know more or schedule a consultation with our knee doctors, call us today at (210) 692-7400 or fill out our online request form now.
We look forward to serving you!
