[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2015\/07\/prevent-3-common-running-injuries\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2015\/07\/prevent-3-common-running-injuries\/","headline":"Common Running Injuries and How to Prevent Them","name":"Common Running Injuries and How to Prevent Them","description":"A half or full marathon training plan demands a lot of your body. Find out how to prevent common running injuries that may happen after long runs.","datePublished":"2015-07-04","dateModified":"2024-07-24","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2022\/10\/GettyImages-1309561958.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2022\/10\/GettyImages-1309561958.jpg","height":867,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2015\/07\/prevent-3-common-running-injuries\/","about":["Sports Medicine"],"wordCount":1000,"keywords":["common exercises","IT Band Syndrome","Jonathan Greenawalt","plantar fasciitis","runner's knee","running","running injuries"],"articleBody":"Runners at every level get injuries that impact the back, hips, knees, ankles, and feet. Most running injuries result from running either too much, too often, too fast, or without gradually working up to longer distances. Beginners are especially prone to injuries.Wearing the wrong kind of running shoes can also cause injuries. And poor running mechanics or form causes problems for some runners.Here we take a look at common running injuries and how to prevent and recover from them so you can comfortably log more miles.What Are the Most Common Running Injuries?Common running injuries include:Patellofemoral pain syndrome or runner\u2019s knee Runner’s knee is pain in the front of the knee and around the patella, or kneecap. It is called runner’s knee because it is the most common overuse injury for runners.Runner’s knee occurs when the patella cartilage is strained by high-impact activities like running or due to poor alignment. If not treated, it can lead to early-onset arthritis of the kneecap.Achilles tendon injuriesThe Achilles tendon is the largest and strongest tendon in the body. It anchors the calf muscles to the heel bone, which subjects it to high impact.Achilles tendon problems are common running overuse injuries. They are also common in people who don’t exercise or run regularly but who attempt to go for a run without proper training.Achilles tendon injuries include:Achilles tendinosis, or tendinopathy \u2014 Tiny tears (microtears) and internal degeneration of the tendon causing soreness or stiffness. It starts gradually and worsens over time.Achilles tendon rupture \u2014\u00a0Tearing the tendon fibers so the tendon can no longer function normally.Achilles tendonitis \u2014 An inflamed or painful tendon.Iliotibial band syndrome (IT band syndrome) The IT band is the band of tissue that runs down the outside of your thigh. It connects the side of your hip to the side of your knee. It helps keep your knee and hip stable and in their normal positions. When it becomes inflamed and painful, it’s called IT band syndrome.IT band syndrome occurs when the IT band is too tight or if you do certain activities over and over that put pressure on your hip or knee.IT band syndrome causes sharp or burning pain in the knee, especially while running. This pain may intensify with repetitive movements and distance. Bending the knee may cause swelling and more discomfort.IT band syndrome is common when runners increase their mileage too fast. Mechanical problems with your gait are also a main cause of IT band syndrome.These include:Bowlegs.Flat feet.Uneven leg length.Plantar fasciitisThe plantar fascia \u2014 the strong band of tissue, or ligament, that stretches from the heel to the middle foot bones \u2014 supports the foot and acts as a shock absorber. Plantar fasciitis occurs when the tissue on the bottom of the foot tears or becomes inflamed due to repetitive stress.Plantar fasciitis is a common overuse injury for runners, especially those who are running frequently, as part of a training plan.The first step out of bed in the morning is typically the most painful for people with this ligament injury. Other symptoms may include a dull, persistent pain that can progress to a sharp or stabbing sensation that causes tenderness in the heel.Shin splintsMedial tibial stress syndrome (MTSS), more commonly known as shin splints, is another overuse injury. It\u2019s defined as pain along the tibia (the long bone in the front of your lower leg) caused by stress or force on the tibia and surrounding anatomy.Shin splints are among runners’ chief complaints because they make the tibia tender and painful during and\/or after running.How Do You Prevent Common Running Injuries?Running doesn’t have to hurt. While it’s true that the more you run, the more at-risk you are for an injury, some runners manage to avoid pain when they focus on developing healthy running habits.Training tips and techniquesBe prepared with the right gear \u2014\u00a0Purchase high-quality running shoes with good support and replace them once they start to show signs of wear and tear. If you have foot problems that predispose you to injury, you may need a specific type of running shoe or orthotic shoe inserts.Consider your surroundings \u2014\u00a0You are more likely to develop injuries if you run on uneven surfaces, such as hills, trails, and concrete. Try alternating surfaces throughout your training.Ease into your run \u2014\u00a0Be sure to warm up sufficiently before running and stretch after.Mix things up \u2014\u00a0Varying your training can guard against overuse injuries. Rather than running every day, incorporate strength training into your routine. Work on strengthening your core, hips, knees, and ankles, as well as varying the forms of cardio you do, such as swimming and spinning.How Do You Treat Common Running Injuries?Whether you’re training for a marathon or just running for fun, a running injury doesn’t have to slow you down. Whatever the cause, it’s important to treat your injury \u2014 even if that means cutting back or taking time off.Here are some treatments that can help just about any running injury:Anti-inflammatory medications \u2014\u00a0Over-the-counter medication like ibuprofen can help with swelling and pain management.Rest, ice, compression, and elevation (RICE)\u00a0\u2014 The RICE method is a common treatment for strains, sprains, and similar injuries.Stretching and foam rolling. Light stretching can help loosen tight areas and increase flexibility. Try rolling out tender areas with a foam roller to get blood flowing and promote healing.Give yourself time to heal and stay consistent with at-home treatments. Continuing to pound the pavement can just make things worse.Get a medical opinion if you have sharp pain or pain that doesn’t improve after a week or two. You could have a more serious injury that requires physical therapy or other minimally invasive treatments.Editor's Note: This gallery was originally published on July 4, 2015, and was last reviewed on July 23, 2024.Sources"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2015","item":"https:\/\/share-dev.upmc.com\/2015\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"07","item":"https:\/\/share-dev.upmc.com\/2015\/\/07\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Common Running Injuries and How to Prevent Them","item":"https:\/\/share-dev.upmc.com\/2015\/07\/prevent-3-common-running-injuries\/#breadcrumbitem"}]}]