Most Common Running Injuries

Injury

Running is an activity that if  your not careful can cause many injuries. Not having a proper warm up/cool down routine, improper running form, and the most common cause overuse could cause many injuries. Being a high impact activity eventually you will come across one of these injuries in your running career. 

Shin Splints

A pain right in front of the shin bone (tibia). Your leg is going through microtears of muscle tissue which causes inflammation in those muscles, tendon and bones around your shin. It could be caused by many things from the terrain you run, overuse, intensifying your training or change in your routine. It could be treated by rest, ice and low impact activities. Recovery takes 2-4 weeks.  

Runners Knee

Medically known as patellofemoral pain syndrome, "Runners knee" is a pain around the front of the knee cap (patella) where the Femur (lower thigh bone) connects with the knee. Usually is caused by weak thigh muscles, tight hamstrings, overuse, or tight Achilles tendon. It could be treated by ice packs, stretching, moderate strength training of the quads and insert supports for your arches. A bit longer of a recovery time from about 6-12 weeks but in some instances may not go away if you don't properly take care of the issue.

(Image above shows the different areas of pain in patellofemoral pain syndrome and Iliotibial Band Syndrome) 

IT Band Syndrome

Iliotibial Band Syndrome is a sharp pain that occurs on the lateral side of your knee (outside of knee) or on the lateral side of your hip bone. Could be so severe that you can't walk/run. The Iliotibial tendon gets swollen from rubbing against your hip or knee bones which causes the pain. Strengthen the glutes muscles, ice, inflammation medication, stretching and rolling out side of your leg are all ways to help treat this diagnosis. Recovery time of 2-6 weeks. 

Plantar Fasciitis

A pain that occurs on the bottom of your foot Plantar Fasciitis is the inflammation of the Plantar Fascia tissue under your foot. The pain could be so severe that you can't walk for days. Could be caused by overuse, not having proper shoes, terrain you run in and structure of your arches. Stretching/rolling calf muscle, icing, inflammation medication, orthotics, and higher drop shoes are all ways to treat plantar. Recovery time of about 6-12 weeks. 

Stress Fracture

A small crack or break in the bone is a stress fracture. In runners this usually appears in the foot around the metatarsal bones and is caused by overuse or traumatic impact when running. The symptoms of a stress fracture is a sharp pain in the area, not only when you are running but resting as well, swelling of the foot and pain during your run. Best way to treat a stress fracture is too avoid impact activities, Ice, compression, and elevation. Usually takes 6-8 weeks to heal.  

Cramped Muscle

A tightening of muscle tissue that causes pain around the entire muscle its effecting. Poor stretching, dehydration, consuming to much fluids/food before running, not breathing correctly and our favorite overuse could cause these cramps. Staying hydrated, stretching, moderate strength training and warming up/cooling down properly are all ways to prevent cramps. Recovery time of a few seconds to more than 10 minutes. 

Ankle Sprain

One of the running injuries that could be caused by some bad luck is an Ankle sprain. The stretching or tearing of the ankle ligaments. Usually the symptoms are severe pain around your ankle and inflammation as well. It is hard to prevent an ankle sprain as sometimes it comes out of no where, you should avoid all impact activities until it's healed and to better support your ankle wearing more stable shoes, trying not to run in super uneven terrains, and ankle strengthen exercises should help. Recovery time of 4-6 weeks. 

Achilles Tendinitis

Another overuse injury that causes inflammation of the Achilles tendon that connects from the heal to your calf muscle. Pain in the heel and along the tendon, and pain when touched are all symptoms. Ice, stretching and strengthen of the calf muscle, proper training are all ways to prevent Achilles Tendinitis. Recovery time of 6-8 weeks. 

Blisters

Caused by friction a small bubble is formed which contains fluid and is often painful while running. Usually not having the proper shoe size, proper shoe, proper socks are all ways blisters are caused. So getting all those checked out and correct will help prevent blisters from happening. If you have a blister covering it up and letting the fluid drain naturally is the best way to treat it. Recovery time of 3-7 days.

Dehydration

Lets say it is a super hot day in Texas, so basically everyday and you decide to go on a run, than a couple miles in you start sweating like crazy and start to get a little light headed and then boom! you faint, you get up and then boom! again you get the worst cramp ever. As you wonder why you fainted you think to yourself you forgot to drink water! You are dehydrated! JUST DRINK WATER!!! Drink proper amounts of water everyday which is around 2.7 Liters for woman and 3.7 liters for men to avoid cramps, dizziness, and heat exhaustion.