Running is a great way to stay in shape, but it also takes a toll on your lower body. No matter whether you’re a first-time runner or a regular runner trying to increase their distance, if you overdo it, you expose yourself to injury. Today, we take a look at five common lower-body injuries that typically affect runners, and we explain how to treat and prevent them.
Common Running Injuries
If you run a lot, odds are you’ve experienced one or more of these injuries in the past:
1. Achilles Tendinitis – Your Achilles tendon connects two major calf muscles to the back of your heel, but under too much stress, it can become irritated and inflamed. Achilles tendinitis accounts for more than 10 percent of all running injuries, and it tends to affect runners who dramatically increase their distance or overdo hill running. If you feel tightness or pain in your Achilles, stop running, and take a couple days or weeks to focus on some physical therapy exercises and give the tendon time to rest. Only return to running when pain free, otherwise you’re at risk for an Achilles tendon tear.
2. Plantar Fasciitis – Plantar fasciitis also deals with irritation and inflammation, but this condition affects the tendons and ligaments that run from your heel to your toes. About 10 percent of regular runners said they’ve battled with plantar fasciitis in the past, and runners with very high or very low arches are most at risk for the condition. You may be able to continue running with the condition, but that’s only going to make it longer for you to achieve full recovery. Again, rest and physical therapy to strengthen these soft tissues are your best bet if you develop plantar fasciitis.
3. Shin Splints – Shin splints, also known as medial tibial stress syndrome, refers to microtears in the muscles around your tibia. About 15 percent of runners say they’ve dealt with shin splints in the past, and they are more common in new runners or those who increase their distance too quickly. Find other ways to exercise (swimming, biking, etc.) while slowly extending your distance in order to avoid shin splints. Rest, ice and calf stretching can all help to combat shin splints.
4. Runner’s Knee – Runner’s knee involves the irritation of the cartilage on the underside of the patella. About 40 percent of running injuries affect the knee, and runner’s knee is one of the most common of these injuries. It is more common in distance runners or in individuals who do a lot of hill or stair running. Individuals with weak glutes, hips and quads are also at risk, so strengthen these areas to help prevent against runner’s knee. You can run through it, but also consider giving your body some extra rest, and add a swimming routine to take some stress off the knee.
5. IT Band Syndrome – Iliotibial band syndrome involves a problem with the iliotibial band, which lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which can cause the IT band to rub on the side of your femur, leading to irritation. It’s most common in runners who up their distance too quickly, or those who consistently run on hard surfaces. Consider giving your legs a couple extra days of rest, and work on strengthening your hip abductors to help treat and prevent against IT band syndrome.