Running Injuries and How to Care for Them

These days, a lot of people choose running as a kind of exercise since it's a convenient and accessible way to get in and stay in shape. The number of regular runners in the United States is far over 40 million1. Even while jogging is a terrific method to stay active, a lot of runners end up being injured at some point or another. More than 80%2 of running injuries are brought on by repetitive stress, but other injuries, such as a twisted ankle or a torn muscle, can come all of a sudden.

Following are the common running injuries, what they feel like, and how to get well from them3-7:

Patellofemoral pain syndrome: Pain around the front of the knee, or around the kneecap, is known as patellofemoral syndrome, or runner's knee. Running and jumping sports are particularly prone to this overuse condition. Runner's knee is more likely to occur if the hip muscles or the muscles surrounding the knee are weak.

Achilles tendinitis: When the tendon that runs from your lower leg to your heel becomes inflamed, you have Achilles tendinitis. It could happen if you start running more frequently or faster. Achilles tendinitis raises the likelihood of a rupture in that tendon if it is not addressed. A ruptured tendon of this type almost always necessitates surgical intervention.

IT band syndrome: The iliotibial band, or IT band, is a thick band of tissue that spans the length of the leg from the outer hip to the knee. When you walk or run, this ring of tissue aids in keeping your knee stable. Runners who have pain on the outer aspect of their knee may have suffered from this condition. Pain on the outer side of the runner's hip or leg is another common complaint. Runners with this injury may feel the pain more during easy runs than during faster ones, on hills, or when climbing or descending stairs.

Shin Splints: Pain along the shin bone, either in front of or behind the knee (tibia). Shin splints (also known as medial tibial stress syndrome or MTSS) are prevalent when you change your workout, such as jogging long distance or extending the number of days you run, too rapidly. Symptomatically, they are similar to shin stress fractures, but the discomfort is typically more diffused across the length of the bone. Additionally, an x-ray is typically used to diagnose either of these conditions.

Stress Fracture: Pain is a typical symptom of stress fractures, and it usually occurs in the shin but can sometimes spread to the foot, hip, thigh, or pelvis. Stress fractures and shin splints have many of the same causes and treatments. In contrast to shin splints, stress fractures are much more dangerous and need intensive care.

A stress fracture can require a runner to stop running temporarily and use crutches or a walking boot to keep their foot and ankle stable while it heals. In extreme cases, surgery may be necessary to repair a stress fracture. Exercises like swimming, which don't need you to carry weight, are ideal for cardiovascular conditioning.

Effective methods for avoiding stress fractures include regular training, shoe upkeep, and avoiding running on extremely hard surfaces. If you think you might develop a stress fracture while exercising, you should get checked out by a doctor.

The following are some recommendations in case of injury4:

  1. Putting an end to your flight is advisable. The damage will get worse if you try to "push through" the pain.
  2. Get in to see your doctor as soon as possible for an evaluation and possible treatment.
  3. Sprains and tears of ligaments and muscles respond well to rest, ice, compression (bandaging the swollen area), and elevation (raising the injured area above the level of your heart).
  4. Do not try to resume running before the injury has fully healed. In the interim, you should move to a low-impact activity like swimming that won't make your injury worse.
  5. Before starting to run again, see a doctor, physiotherapist, or other qualified medical expert.
  6. Think about consulting an exercise physiologist for guidance. As a result of their advice, you can refine your running form and lessen your chances of injury.
  7. Inquire with a healthcare specialist that specialises in running about running drills, strengthening workouts, and a return to running programme.
  8. If you run at a steady pace, you may not even need to stop. You can split up a 30-minute run into shorter intervals of walking and running, for instance.
  9. Find an acceptable amount of discomfort before restarting running.
  10. Plan out your weekly runs with basic, attainable objectives.
  11. Avoid future injuries by taking preventative measures, such as performing lower-body strength exercises once a week to strengthen your calves, quads, hamstrings, and glutes.

Reference:

  1. Videbæk, S., Bueno, A. M., Nielsen, R. O. & Rasmussen, S. Incidence of Running-Related Injuries Per 1000 h of running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Med 45, 1017–1026 (2015).
  2. van der Worp, M. P. et al. Injuries in Runners; A Systematic Review on Risk Factors and Sex Differences. PLoS One 10, e0114937 (2015).
  3. Marks, H. Common Running Injuries: Causes, Prevention, and Treatment. WebMD Learn more.
  4. Services, D. of H. & H. Running and jogging - preventing injury. Learn more
  5. The 6 Most Common Running Injuries & How to Prevent Them. Learn more.
  6. Common Running Injuries and How to Prevent, Treat Them | Resource | Baptist Health South Florida. Learn more.
  7. Running Injuries: 8 Most Common Injuries, Symptoms, Prevention. Healthline Learn more (2020).