Running has become a very popular sport over the years with people deciding to take it up for numerous different reasons. Competition and challenge drives some to participate in events such as triathlons, marathons or various athletics disciplines (cross country, sprints, hurdles, middle distance etc.), whilst sponsored charity events (e.g. London Marathon) inspire others to begin. For many, they start running to improve their fitness levels so that they feel better physically, mentally and emotionally. Running is one of the best aerobic exercises you can do and the benefits to health and stamina are huge. And quite apart from anything else, running is convenient and cheap; you don’t need elaborate equipment, an expensive gym membership or a playing field. You can run anytime, anywhere. You just need your running shoes!
So why then do runners suffer from the highest injury rates of all recreational athletes?
Below is a list of the 7 most common injuries. See if you can spot the link:
- Patellofemoral Pain Syndrome (Runner’s Knee)
Symptoms: Discomfort around the patella (kneecap) which is worsened while running or walking up and down stairs.
Causes: These include increase or change in load and weakness in quads and glutes.
Treatment: Reduce volume and intensity of training, strength and conditioning to strengthen quads and glutes. - Achilles Tendinitis
Symptoms: Begins as mild ache/stiffness in the back of the leg or above the heel after running with more severe pain after prolonged running.
Causes: Overuse and repetitive or intense strain on the Achilles tendon (connecting the two major calf muscles to the back of the heel).
Treatment: Reduce running to a comfortable level, calf raises to strengthen calves plus glutes/quads/hams strengthening. - Hamstring Muscle Pain
Symptoms: Aching ‘cramp’ sensation which settles with rest but can feel tight.
Causes: Increase in volume training, speed or hill work and weakness in hamstrings and glutes.
Treatment: Reduce running to comfortable level, improve hamstring strength and power, massage for reducing symptoms in the short term. - Plantar Fasciitis (Runner’s heel)
Symptoms: Stabbing pain usually with first steps in the morning which normally then decreases to a dull ache or bruise along the arch of the foot or bottom of the heel but can return after long periods of standing and is worse after exercise, not during it.
Causes: Your PF acts like a shock-absorbing bowstring supporting the arch in your foot which can become irritated and inflamed with excess tension and stress from overuse.
Treatment: At present, there is limited evidence of effective treatment for PF, however, it has recently been shown that high load strength training of the calf has been beneficial.1 Adjusting intensity, frequency and volume of training is also helpful. - Shin Splints (also known as medial tibial stress syndrome)
Symptoms: An achy pain that results when small tears occur in the muscles around the tibia (shin bone).
Causes: Common in new runners or those returning after a break as a result of doing too much too quickly. Shin splints can also affect those wearing the wrong shoes or with high arches or flat feet.
Treatment: May require a period of complete rest from running with a graded return aiming for pain free. Strength and conditioning to improve load capacity. - Iliotibial Band Syndrome (ITBS)
Symptoms: The IT band, which runs along the outside of the thigh from the hip to the knee, can become irritated and inflamed as it rubs on the side of the femur when the knee flexes and extends. This can result in a nagging pain or twinges on the outside of the knee.
Causes: Increase in mileage too quickly, weakness in hip abductor and glutes.
Treatment: Modify training by reducing distances for a while, strengthening specifically the glutes with side lying abduction exercises.2 - Stress Fracture
Symptoms: Stress fractures are tiny cracks in a bone and are most common in the weight – bearing bones of the lower leg and foot. They might start as a mild pain which tends to worsen with time.
Causes: Results from increasing the amount or intensity of running too quickly. SFs can also arise in bone that’s weakened by osteoporosis.
Treatment: Rest initially, then non weight-bearing exercise such as cycling or swimming and side lying abductions until weight-bearing is pain free. Then work on strengthening leg muscles until you can slowly re-introduce running.
In fact, approximately 80% of running injuries are thought to be due to overuse i.e. excessive loading (the repeated stress and strain that tissues are exposed to as a result of running) and what many people don’t realise is that by incorporating strength and conditioning into their training program, many of these more common injuries could be avoided. Optimally, 2-3 sessions per week are recommended for 6 to 14 weeks (but longer is generally better). So instead of ‘just running’, why not get motivated by joining a group S&C class because let’s face it, you always push yourself harder when you exercise with others, but more importantly, it’s FUN!
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- M. S. Rathleff1, C. M. Mølgaard2, U. Fredberg3, S. Kaalund4, K. B. Andersen3, T. T. Jensen4, S. Aaskov 5, J. L. Olesen6,7. (2015). High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):292-300.
- Fredericson, Michael MD*; Cookingham, Curtis L. MS, PT*; Chaudhari, Ajit M. MS†; Dowdell, Brian C. MD*; Oestreicher, Nina BS*; Sahrmann, Shirley A. PhD, PT. (2000). Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome. Clinical Journal of Sport Medicine: July 2000 – Volume 10 – Issue 3 – p 169-175
