Running Injuries

What are some common running injuries?

Running injuries can affect different parts of the body. Here are some of the more common injuries:

• Foot and Ankle
  • ankle sprain
  • blisters
  • plantar fasciitis (a painful inflammation of the bottom of the foot between the ball of the foot and the heel)
  • stress fracture
• Lower Leg
  • calf strain
  • stress fracture
• Knee
  • runner’s knee (patellofemoral pain syndrome)
  • jumper’s knee (patella tendinosis)
  • iliotibial band syndrome (inflammation and pain on the outer side of the knee)
• Hip and Thigh
  • iliotibial band syndrome
  • quadriceps strain
  • hamstring strain

How can I avoid foot and ankle injuries?

• Proper footwear is the key to preventing foot and ankle injuries. Make sure your shoes fit correctly. There should be some room for your foot to swell a little when you are running. Make sure the shoes have support in the correct places for the shape of your foot. Go to a store with staff who are knowledgeable about running to help you choose the right shoes
• Running on proper terrain helps you avoid ankle sprains. If you run on trails, keep a careful watch for rocks, tree roots, and uneven terrain. If you run in cold weather, be careful with snow and ice. Choose paths that are well maintained

How can I avoid getting a stress fracture?

• Choose softer running surfaces. Rubberized tracks, grass or dirt trails, and the beach are good surfaces. Harder surfaces such as asphalt, cement, and pavement increase the stress on your bones.
• Do not increase your weekly running mileage by more than 10 or 15% each week. Adding too much mileage increases the risk of stress fracture. Every 4 to 6 weeks include a “back-off” week where you cut your weekly mileage by 50%. (For example, if you normally run 40 miles per week you would only run 20 miles during “back-off” week.) This “back-off” week allows your body to recover.

How can I avoid getting muscle strains?

• Make sure to include a proper warm-up before you run. Do NOT start with stretching. This has been shown to increase the risk of injury. Do dynamic warm-up exercises instead. These exercises increase blood flow to the muscles, lubricate the joints, and increase flexibility. Examples of dynamic warm-up exercises include jumping jacks, squat thrusts, push-ups, and other calisthenic type exercises. Only after you do the dynamic warm-up should you do a short warm-up period of 5 to 10 minutes of walking or easy jogging.

How are these injuries treated?

Treatment depends on the kind of running injury that you have.

• Stress fractures require rest, time off from running, and often the supervision of your healthcare provider.
• You may be able to still run with minor muscle strains, but you may have to run slower or a lesser distance.
• For some injuries like ankle sprains you may need to go to a physical therapist for rehabilitation exercises.

When can I return to running?

Your return to running depends on the nature and severity of the injury. It may take 1 to 2 weeks to heal a minor muscle strain or ankle sprain. It may take several months to heal a serious stress fracture. Follow your healthcare provider’s advice about returning to any running activity.