Whether you are a long-distance, experienced runner or someone who is just entering the big, fun world of running, this is for you. This quick-read article will focus on the findings of recent studies showing the most common running-related injuries, how people might develop them, and how to prevent it. My goal is for readers to understand the symptoms of common running injuries and apply that knowledge to training safer and prevent injury.
Many studies list shin splints as the most common running-related injury. This injury results in pain usually in the front part of the lower leg and usually present during or after your run or exercise. Bow-leggedness, changing shoes frequently, and interval training (alternating short bursts of intense activity with longer intervals of less intense activity) have been found to be risk-factors for shin splints.
Next on the list is Achilles tendinopathy which may result in pain, swelling, and tenderness in the calf muscle down to the heel. This injury can result from a combination of issues including foot/leg deformities, training errors, improper footwear, and excessive hill training.
Heel pain worst with the first step in the morning or after periods of rest is the most common symptom of plantar fasciitis. Calf tightness and limited foot/ankle mobility and like Achilles tendinopathy, improper footwear, foot/leg deformities, training errors increase risk to developing this condition.
‘”The time we let our body heal, recover, and regenerate is as important as the time we hustle and train”
An important factor that these 3 conditions share is overuse. When I first started running, I would train daily increasing my mileage each day and only resting once a week. I know now that this was a recipe for an overuse injury.
The time we let our body heal, recover, and regenerate is as important as the time we hustle and train. When we don’t adequately rest and “overuse”, we don’t allow our tissues to adapt to stress and get stronger, let alone repair.
So, when you are planning out your training/running routine, remember:
Adequate Stimulus/Stress + Adequate rest/Recovery= GAINS
Do you love running, but limited by pain? Worried that your current injury might get worse?
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Kakouris, N., Yener, N., & Fong, D. (2021). A Systematic Review of Running-Related Musculoskeletal Injuries in Runners. Journal of sport and health science, 10(5), 513–522. https://doi.org/10.1016/j.jshs.2021.04.001
Latt, L. D., Jaffe, D. E., Tang, Y., & Taljanovic, M. S. (2020). Evaluation and Treatment of Chronic Plantar Fasciitis. Foot & Ankle Orthopaedics, 5(1) 1-11. https://doi.org/10.1177/2473011419896763
Li, H. Y., & Hua, Y. H. (2016). Achilles Tendinopathy: Current Concepts about the Basic Science and Clinical Treatments. BioMed research international, 2016(6492597), 1-9.
Lopes, A. D., Hespanhol Júnior, L. C., Yeung, S. S., & Costa, L. O. (2012). What are The Main Rrunning-Related Musculoskeletal Injuries? A Systematic Review. Sports medicine (Auckland, N.Z.), 42(10), 891–905. https://doi.org/10.1007/BF03262301