Common Running Injuries

You finally found an exercise routine that’s convenient, cheap and scalable to your time and your ability – running. What you didn’t count on was the many and varied running injuries that can stem from this otherwise great routine. Here are some of the most common running injuries, and a few tips on how to minimize your risk of getting injured.

Runner’s Knee is characterized by pain around and behind the kneecap. Initially this pain is most prominent when running, but with time can be felt when you squat, kneel, and go up or down stairs. 

Shin splints leave runners with discomfort along the tibia, or shin bone. This can range from a mild tenderness to extreme pain. In these more severe cases it may be mistaken for a stress fracture.

Stress fractures start as tiny, hairline cracks in the shin bones or bones of the feet. It can be described as knives piercing through your bones, and is a common injury associated with overuse. Stress fractures are diagnosed through imaging.

The Achilles tendon attaches the muscle of the calf to the heel. This can get inflamed   and then cause severe discomfort during running, or even with walking. Achilles tendinopathy is common if you have tight calf muscles, or if you’ve increased your running routine too quickly.

The IT band runs from the glutes down to your calves, and can cause soreness near the outside of the knee. Rolling out the side of your thighs with a foam roller may not feel great initially, but can help relax a tight IT band.

A common cause of most running injuries to going too hard, too fast, as you build your running routine. To minimize your risk of these or any other running injuries, slowly increase the distance and pace of your running routine. If you are just starting out, consider a walking routine where you slowly add in a few minutes of running over time. 

Most importantly, if you do experience any discomfort, stop your running and follow up with your care provider as soon as you can. Addressing running injuries when they’re fresh allows for treatment before they progress to bigger and more debilitating issues.

Treatments for many running injuries include rest, cold, heat and stretching. Follow the guidance of your care provider to get yourself healed and back on the running trail.