Running Injuries: Quick Answer
Running injuries are common overuse injuries that develop when training demands exceed the body's ability to recover and adapt. The most common running injuries include runner's knee, shin splints, Achilles tendonitis, plantar fasciitis, and IT band syndrome. Factors such as previous injuries, training errors, muscle weakness, running mechanics, footwear, and recovery habits can all contribute to injury risk. Physiotherapy can help identify these contributing factors, reduce pain, improve running efficiency, and help runners stay active while reducing the risk of future injuries.
Key Facts About Running Injuries
- Approximately 70% of runners will experience a running-related injury.
- Most running injuries are caused by repetitive stress rather than a single traumatic event.
- Around 80% of running injuries occur at or below the knee.
- Previous injury is one of the strongest predictors of future injury.
- Sudden increases in training volume or intensity can increase injury risk.
- Hip strength, running mechanics, recovery habits, and footwear may influence injury development.
- Physiotherapy can help runners recover from injury and identify factors that contribute to recurring problems.
Physiotherapy for Running Injuries
Successful treatment of running injuries involves more than simply treating the painful area. A comprehensive running assessment evaluates factors such as strength, mobility, training history, previous injuries, and running mechanics to identify why the injury developed in the first place. Addressing these contributing factors can help runners recover more efficiently and reduce the likelihood of future injuries.
Running is a fantastic way to stay fit and healthy, but it can also lead to a variety of injuries if not done correctly. Literature estimates that 70% of runners will experience an overuse injury. From shin splints to Achilles tendonitis, the factors associated with running injuries are numerous and often complex. For runners, understanding these factors is crucial to both prevention and treatment. This blog post dives into the common running injuries, their causes, and how physiotherapy can play a vital role in recovery and prevention. Whether you're a seasoned runner or just starting out, this guide will equip you with the knowledge to keep running safely and effectively.
Common Running Injuries and Their Causes
80% of these injuries occur at or below the knee.
Shin splints
Also known as medial tibial stress syndrome, this injury is characterized by pain along the front of the lower leg. It can be caused by overuse, worn-out shoes, or running on hard surfaces.
Runner's knee
This is a broad term that refers to various types of knee pain caused by running. It can be due to improper running form, weak hip muscles, or tightness in the IT band.
Plantar fasciitis
This injury is characterized by pain in the bottom of the heel and foot. It occurs when the plantar fascia, a thick band of tissue that supports the arch, becomes inflamed or irritated from repetitive stress on the foot.
Achilles tendonitis
The Achilles tendon, which connects the calf muscles to the heel bone, can become inflamed and painful due to overuse or tight calf muscles.
IT band syndrome
This is another common knee injury caused by inflammation of the iliotibial band, a thick band of tissue that runs along the outside of the thigh. It can be due to overuse, weak hip muscles, or running on uneven surfaces.
Understanding the causes of these injuries is essential in both treatment and prevention. It's important to listen to your body and take breaks when needed, as well as incorporating appropriate mileage increase, proper stretching, warmup and strengthening exercises into your routine.
Why do running injuries happen?
A recent study attempted to look at which measures could be used to predict injuries before they occurred. They found that an injury in the previous year, pattern of running and a more rigid arch increased the risk of injury. Simple changes to your running technique can reduce the chance of injury. We’ve previously discussed these changes in a previous article, click here to read it.
Injuries on race day for half marathon and marathon runners
- Race-related injuries were reported by 24% of half marathoners and 30% of full marathoners.
- For half and full marathoners, respectively, significant factors for injuries were previous injury, lower peak weekly training mileage, and lower weekly mileage before race training.
- Factors significant for only half-marathon injuries were younger age, female sex, shorter distance of longest training run, and no formal training program.
- Factors significant for only full-marathon injuries were higher body mass index, fewer days running per week, and fewer years of running experience.
Muscle weakness and running injuries
Muscle weakness is suspected of increasing overall injury risk in the lower extremity. Hip muscle weakness has been identified in several studies of injured runners and can include the hip abductors and flexors. Hip weakness also has been identified as a factor in specific injuries such as ITB syndrome. A recent study showed that rehabilitation exercises led to a 51% and 35% strength gain in abduction in men and women, respectively. This also led to resolution of symptoms in 22 of 24 cases in only 6 weeks.
Fix your problems before they become painful
Outdoor running season is too short for pain to be limiting you. Our physiotherapists have the experience in assessing runners that can make all of the difference in keeping running an enjoyable activity for you. A thorough assessment should in assessing ROM and strength measures, a screen of areas of past injuries and your running pattern. Corrective exercises and plans are most easily put in place when you're not injured and can give you the tools to safely increase your mileage as you progress towards your running goals.
