Running Injuries

running injuries
Running injuries will reveal themselves as soon you start putting more miles in your training runs at some point or the other. While injuries come in many shapes and sizes, some of the most common ones are listed below:

Plantar Fascitis

Symptoms Causes Treatment
Pain at the base of the heel: most severe in the morning
  • Flat feet and overpronation
  • Running in worn-out shoes
  • Stress, tension & pulling on plantar fascia
Icing and rest

Shin Splints

Symptoms Causes Treatment
Pain in the shins
  • Overpronation
  • Running on hard surfaces like concrete
  • Improper running shoes
  • Tired or inflexible calf muscles
Icing and rest

Chondromalacia

It is a wearing away and cracking of the cartilage under the kneecap resulting in pain and inflammation.

Symptoms Causes Treatment
  • Severe pain after running hills
  • Swelling
  • Pain beneath or on the side of the kneecap
  • Overpronation: causes knee to twist sideways
  • Overtraining
  • Aggravation due to downhill running
  • Icing and rest
  • Stretching after the pain is gone

IT band syndrome

Symptoms Causes Treatment
  • Inflammation and pain on the outside of the IT band
  • Dull ache starts during the run initially, lingers during the run and disappears when you stop
  • In severe cases, outside of the knee can be tender or swollen
  • Overpronation
  • Worn-out shoes
  • Workouts on downhill
  • Icing and rest
  • Stretching the IT band
  • Self massage

Achilles tendon

Symptoms Causes Treatment
  • Limited ankle flexibility
  • Dull or sharp pain along the back of the tendon
  • Tight or fatigued calf muscles that transfer much of the burden of running to the achilles
  • Excessive hill work or speed training can cause stress to the achilles
  • Overpronation and improper shoes
  • Icing and rest
  • Self massage

Most treatments also suggest taking painkillers like ibuprofen or aspirin. However, using these is a personal choice and should be done after consulting a doctor.

Avoiding running injuries

While it is common to get injured during running, the following tips will help prevent injuries:

Visit this site to learn more about Running Injury Free.

Reference for injuries

Runners world complete book of running

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