Tips for Preventing Running InjuriesRegardless of your running experience, the best advice for preventing any injury is to pay careful attention to any warning signs of an injury. Additional tips include:
- Wear Proper Footwear
- Replace Shoes as Needed
- Warm Up Properly
- Cross Train
- Stretch After Running
- Avoid Overtraining
- Follow the Ten Percent Rule
If you do develop an ache or pain, it is likely to be one of the following.
Common Running Injuries:
The most common of all ankle injuries, an ankle sprain occurs when there is a stretching and tearing of ligaments surrounding the ankle joint.
Achilles tendonitis is a chronic injury in runners that occurs primarily from overuse and is felt as pain in back of the ankle. If this is ignored it may increase your risk of Achilles Tendon Rupture.
Runners often develop foot blisters, fluid-filled sacks on the surface of the skin.
Delayed-Onset Muscle Soreness
Also called "DOMS," this muscle pain, stiffness or soreness occurs 24-48 hours after particularly intense exercise or a new running program.
A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits.
A heel spur is a growth of bone the bottom of the heel where muscles and other soft tissue attach.
Hamstring Pull, Tear, or Strain
Hamstring injuries are common among runners and can range from minor strains to total rupture of the muscle at teh back of the thigh.
Iliotibial Band Syndrome
IT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.
Overtraining syndrome frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover.
Patellofemoral Pain Syndrome
This term usually refers to pain under and around the knee cap It is also called "Runner's Knee."
If the piriformis muscle becomes tight or cramps it can put pressure on the sciatic nerve and cause gluteal (or buttock) pain or sciatica.
Plantar fasciitis is the most common cause of pain on the bottom of the heel and usually defined by pain during the first steps of the morning
Pulled or Strained Calf Muscle
calf strain occurs when part of the muscles of the lower leg (gastrocnemius or soleus) are pulled from the Achilles tendon. It is similar to an Achilles tendon rupture, but occurs higher up in the back of the leg.
Shin Splints describes a variety of generalized pain that occurs in the front of the lower leg along the tibia (shin bone). Shin Splints are considered a cumulative stress injury.
Sprains and Strains
These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and loss of the ability to move and use the joint.
Stress fractures in the leg are often the result of overuse or repeated impact on a hard surface
Tendinitis and Ruptured Tendon
Tendinitis is simply inflammation of a tendon. It generally occurs from overuse, but can also occur from a forceful contraction that causes microtears in the muscle fibers. These tears can lead to weakness and inflammation.