Running is a fantastic way to stay fit, but it can often lead to injuries if not done with proper care. In this guide, we explore five of the most common running injuries, why they occur, and how sports physiotherapy can help you prevent or recover from them. Whether you’re a seasoned marathoner or a casual jogger, this blog will equip you with essential tips to keep you running strong and pain-free.
Approximately 6.2 million people in England regularly enjoy running as their favourite exercise. It’s an activity packed with benefits, such as improved heart health, increased concentration, and better immunity. It’s also known to be a great mood booster due to the endorphins stimulated by running creating what’s known as the “Runner’s High”, a feeling of euphoria after a run.
Running is a fun and flexible activity that can be tailored to your schedule and lifestyle. You can run alone or with others, for a little or as long as you want, in a gym or outside. In fact, running is so good for us that research suggests that long-term runners typically live for three years longer than non-runners!
That being said, running comes with the risk of injury, because of the repetitive motions and high impact on your joints.
To be able to enjoy running as much as possible, it’s important to address any injuries early and to take preventive measures to protect your body. Sports physiotherapy can be a key part of this.
Five Common Running Injuries
Five of the most common injuries that you may be vulnerable to as a runner are:
1. IT Band Syndrome (Iliotibial Band Syndrome)
If you experience aching or sharp pain on the outside of your knee or hip, especially when running downhill, then you may have Iliotibial Band Syndrome. This condition is estimated to affect around 12% of runners.
The Iliotibial Band is a tendon on the outside of the leg that runs from the top of the pelvic bone down to the knee. It can become sore and swollen when it’s stretched too tight as this causes it to rub against the bones in your leg.
Exercising too frequently, not warming up enough before exercise (or cooling down too quickly), running on an uneven surface, or wearing the wrong/damaged shoes can all cause the Iliotibial Band to become tight.
If you have this issue, you may also notice redness and warmth around your knee, and even a clicking or snapping sound as you move your leg.
2. Runner’s Knee (Patellofemoral Pain Syndrome)
Patellofemoral Pain Syndrome is usually caused by overuse or by the knee not having time to strengthen and adapt to being used more frequently. It’s known as Runner’s Knee because so many runners experience this problem.
You are likely to have Runner’s Knee if you experience pain just behind or next to your kneecap. The pain is typically mild at first but worsens over time. It tends to feel like a dull, aching pain that’s more noticeable when you put strain on the knee. It may also hurt or feel stiff when you’ve been sitting for a long time.
Many people feel or hear crackling, crunching or creaking sounds when they move their knees but, with Runner’s Knee, these sounds tend to be accompanied by pain.
Runner’s Knee is caused by the misalignment or overuse of the knee joint, causing irritation of the cartilage under the kneecap. You may notice Runner’s Knee most when you’re bending, walking downstairs, or running downhill.
3. Shin Splints (Medial Tibial Stress Syndrome)
Medial Tibial Stress Syndrome (MTSS) is caused by overloading the shinbone and surrounding muscles, often due to running on hard surfaces or improper footwear. Between 13% to 20% of runners experience shin splints at some point, but it’s more common in female runners or if you have a high BMI.
You may have MTSS if you have tenderness, soreness, or pain along your shinbone, especially if it worsens when you’re running or doing other physical activities. Some people also experience mild swelling in the lower leg because of MTSS.
When you first develop shin splints, you may notice that the pain stops as soon as you end your running session. As the condition develops, however, you might find that the pain is continuous. In more advanced cases, it can even progress to a stress fracture.
4. Plantar Fasciitis
If you experience a sharp pain in your heel, especially in the morning or after long periods of standing, then you may have Plantar Fasciitis.
This condition is caused by overuse or strain on the plantar fascia (the thick band of tissue on the bottom of the foot) and is often the result of poor foot mechanics or footwear. Plantar Fasciitis accounts for 10% of all running injuries and is more common in women, people aged 45 to 64, and those with a higher BMI.
However, you may also develop Plantar Fasciitis if you have recently increased your training mileage or have been running on hard surfaces like concrete.
5. Achilles Tendinopathy
Some research estimates that Achilles Tendinopathy affects a whopping 50% of elite runners and approximately 9% of recreational runners.
The condition is a soft tissue injury caused by inflammation of the Achilles tendon, often because of overuse or improper warm-up or stretching. It usually manifests as pain and stiffness along the Achilles tendon, particularly after running.
The Achilles tendon is the largest and strongest tendon in the human body, running from the calf to the heel bone. It has a lot of hard work to do, absorbing six to eight times your body weight when you run!
Physiotherapy for these common running injuries
Physiotherapy can help you prevent or recover from all the common running injuries mentioned above through several solutions:
- Assessment and diagnosis: A physiotherapist will start your treatment plan with a detailed assessment to identify the root cause of your injury and the steps needed to address it. These days, technology enables a physio to make a complete biomechanical assessment of how your body moves to spot areas of imbalance, weakness, or stress points.
- Gait analysis and correction: As part of a full biomechanical assessment, a physiotherapist can assess your running form and identify problems in your gait that might be contributing to injury.
- Manual therapy: Techniques like deep tissue massage, joint mobilisation, or trigger point therapy can help to relieve tightness in your muscles and promote healing in areas like the IT band, knee, or shin.
- Strengthening exercises: A physiotherapist can teach you exercises to help strengthen weak points in your body, such as your hips, quads, and glutes. This will help to improve your body’s alignment and reduce strain on your knees and ankles. For example, there are several exercises that you can perform at home to address IT Band Syndrome or Runner’s Knee.
- Stretching and flexibility: As a runner, there are several muscles, such as your hamstrings and plantar fascia, that you may overuse. A physiotherapist can give you a stretching programme designed to support these muscles, including calf stretches to treat or prevent Achilles tendinopathy and IT Band stretches for IT Band Syndrome.
- Footwear and orthotics advice: A physiotherapist is the ideal person to give you guidance on the best footwear to support your feet and prevent injuries like plantar fasciitis and shin splints. Here at The Physio Box Clinic, we can even create 3D-printed insoles that are unique to your feet and movement patterns.
- Return to running support: Naturally, if you are injured, you’ll probably want to get back to running as soon as you can. It’s advisable to do this with the support of a physiotherapist as they can help to make sure that you’re fully recovered, and help you plan your running so that you reduce the risk of reinjury.
Preventative measures for runners
Runners often reach out to a physiotherapist when they’ve been struggling with injury for a while. What you may not realise is that sports physiotherapy can help you boost your performance and protect yourself from injury before it happens.
With a physiotherapist on your team, even if you run for pleasure, you can learn more about the best warm-up exercises, proper stretching, strength training, rest, recovery, and cross-training to avoid overuse injuries. This is a fantastic investment in your ongoing health and fitness.
Listen to your body
We’ve said it before, but the key is to pay attention to what your body is telling you. If you start feeling twinges, discomfort, or pain, then it’s important to seek professional advice to avoid any long-term damage and get back to running safely.
Running has so many incredible benefits; if you can protect your joints and muscles from overuse, you should be able to enjoy those benefits for many years to come.
Want to get back up and running? Our experienced team are here to help. Contact Physio Box today to arrange a consultation.
