Five Most Common Running Injuries

The Runner’s Top FiveThe Runner’s Top Five

The Five Most Common Running The Five Most Common Running Injuries and Ways to Manage Injuries and Ways to Manage

ThemThem

Common Mistakes Lead to Common Common Mistakes Lead to Common Injuries. Consider the Following Before Injuries. Consider the Following Before

Hitting the RoadHitting the Road

Don’t Ignore Pain: Don’t Ignore Pain: Talk to your doctor and find out if you Talk to your doctor and find out if you should take a break, seek treatment, or continue to run.should take a break, seek treatment, or continue to run.

Buy the Right Shoe: Buy the Right Shoe: There is a shoe for every foot type. There is a shoe for every foot type. Overpronation is the root of 75% of all running injuries which Overpronation is the root of 75% of all running injuries which can be corrected (or avoided) if you buy the right shoe.can be corrected (or avoided) if you buy the right shoe.

Train Smart:Train Smart: Too much too soon is sure to hurt. Increase Too much too soon is sure to hurt. Increase mileage by no more than 10% per week.mileage by no more than 10% per week.

Rest:Rest: Athletes at the top of the sport give time for their body to Athletes at the top of the sport give time for their body to recover. Marathon record holder Paula Radcliffe takes one recover. Marathon record holder Paula Radcliffe takes one rest day per week. rest day per week.

PreventionPrevention: Injury prevention should be on every athlete’s : Injury prevention should be on every athlete’s mind. Cross training is recommended.mind. Cross training is recommended.

PlantarfascitisPlantarfascitis

OverviewOverview Plantarfascitis is inflammation Plantarfascitis is inflammation

of the thick fibrous band that of the thick fibrous band that connects the heel bone to the connects the heel bone to the base of the toesbase of the toes

Plantarfascitis is primarily an Plantarfascitis is primarily an overuse injuryoveruse injury

Commonly seen in excessive Commonly seen in excessive high or low archeshigh or low arches

More common in larger More common in larger runnersrunners

Seen in people with tight calf Seen in people with tight calf muscles and Achillesmuscles and Achilles


SymptomsSymptoms People with plantarfascitis People with plantarfascitis

experience sharp pain across experience sharp pain across the bottom of the heelthe bottom of the heel

Pain is initially felt at the base Pain is initially felt at the base of the heel, and then radiates of the heel, and then radiates across the arch of the foot to across the arch of the foot to the base of the toesthe base of the toes

Discomfort with plantarfascitis Discomfort with plantarfascitis is more common in the is more common in the morning after awakeningmorning after awakening


TreatmentTreatment Rest, Ice, NSAIDs initiallyRest, Ice, NSAIDs initially Splints or Strassburg Sock at night Splints or Strassburg Sock at night

to keep the foot in a neutral to keep the foot in a neutral positionposition

After initial rest gentle stretching of After initial rest gentle stretching of the plantar fascia and calf musclesthe plantar fascia and calf muscles

Custom Orthotics or Superfeet Custom Orthotics or Superfeet Inserts to support the archInserts to support the arch

Physical Therapy: Ultrasound, Physical Therapy: Ultrasound, Myofascial Release, Active Myofascial Release, Active Release TechniquesRelease Techniques

Shin SplintsShin Splints

OverviewOverview Also known as Also known as Medial Tibial Medial Tibial

Stress SyndromeStress Syndrome. General . General term for pain in the shinsterm for pain in the shins

Caused by increase in Caused by increase in mileage, running on an arched mileage, running on an arched surface or old shoes surface or old shoes

Also caused by overuse and Also caused by overuse and overpronation overpronation

Can develop into stress Can develop into stress fractures if left untreatedfractures if left untreated


SymptomsSymptoms Pain along or behind the inner Pain along or behind the inner

edge of the shin bone, or on edge of the shin bone, or on the outside of the front of the the outside of the front of the legleg

Tend to occur during the start Tend to occur during the start of a run, but disappear after a of a run, but disappear after a whilewhile

Sometimes see swellingSometimes see swelling Pain when the toes or foot are Pain when the toes or foot are

bent downwardsbent downwards


TreatmentTreatment Rest, Ice, NSAIDs, Slow return Rest, Ice, NSAIDs, Slow return

to runningto running Shock absorbing insoles, Shock absorbing insoles,

shoes or orthotics shoes or orthotics Exercises to strengthen the Exercises to strengthen the

anterior leg muscles and anterior leg muscles and stretch the calvesstretch the calves

Sports Massage and Active Sports Massage and Active Release TechniquesRelease Techniques

Physical Therapy Modalities Physical Therapy Modalities like Ultrasound and Electrical like Ultrasound and Electrical StimulationStimulation

Runner’s KneeRunner’s Knee

OverviewOverview Also known as Also known as Patellofemoral Patellofemoral

Syndrome. Syndrome. Condition that occurs Condition that occurs when the patella does not glide when the patella does not glide correctly on the femurcorrectly on the femur

In runner's knee, pain occurs as a In runner's knee, pain occurs as a result of this abnormal "tracking" of result of this abnormal "tracking" of the patella the patella

Most common cause of chronic Most common cause of chronic knee painknee pain

Caused by weak quadriceps, Caused by weak quadriceps, overpronation, quick mileage build-overpronation, quick mileage build-up, and tight hamstringsup, and tight hamstrings

More common in womenMore common in women


SymptomsSymptoms Pain underneath the kneecap or to Pain underneath the kneecap or to

its inner sideits inner side Vague sense of “tightness” or Vague sense of “tightness” or

“fullness” in the knee“fullness” in the knee Usually see some swellingUsually see some swelling Made worse by activity like running Made worse by activity like running

up hills up hills Also made worse by sitting with the Also made worse by sitting with the

knee in a flexed positionknee in a flexed position Clicking or cracking sound when Clicking or cracking sound when

bending the kneesbending the knees


TreatmentTreatment Rest, ice every four hours for Rest, ice every four hours for

several daysseveral days Gentle exercises to strengthen the Gentle exercises to strengthen the

muscles surrounding the kneemuscles surrounding the knee Stretching hamstrings and lateral Stretching hamstrings and lateral

thigh musclesthigh muscles Taping to keep the patella on trackTaping to keep the patella on track Correct footwear and OrthoticsCorrect footwear and Orthotics

Achilles TendonitisAchilles Tendonitis

OverviewOverview Achilles Tendinitis is irritation and Achilles Tendinitis is irritation and

inflammation of the large tendon in inflammation of the large tendon in the back of the ankle that inserts the back of the ankle that inserts into the heel boneinto the heel bone

Usually an overuse injuryUsually an overuse injury Causes include running uphill, Causes include running uphill,

wearing high heels, or too much wearing high heels, or too much speed workspeed work

Overpronation is a factorOverpronation is a factor Small tears within the tendon, can Small tears within the tendon, can

make the Achilles tendon make the Achilles tendon susceptible to rupturesusceptible to rupture


SymptomsSymptoms A dull sharp pain along the A dull sharp pain along the

tendon, usually closer to the heel tendon, usually closer to the heel than the calfthan the calf

Tender to touchTender to touch Swelling over the tendonSwelling over the tendon Pain when walking up hills or Pain when walking up hills or

stairsstairs Usually experience the most Usually experience the most

significant pain after periods of significant pain after periods of inactivityinactivity

Most common in middle-aged Most common in middle-aged recreational runnersrecreational runners


TreatmentTreatment RRest for a few days, ice, and est for a few days, ice, and

anti-inflammatoriesanti-inflammatories Cross friction massage, Cross friction massage,

myofascial release, Active myofascial release, Active Release TechniquesRelease Techniques

Immobilization in a walking boot Immobilization in a walking boot or cast, physical therapyor cast, physical therapy

Stretching the calf along with Stretching the calf along with exercises to increase strength in exercises to increase strength in the front of the legthe front of the leg

Eccentric exercises work well Eccentric exercises work well Cortisone InjectionsCortisone Injections

ITB Friction SyndromeITB Friction Syndrome

OverviewOverview The The iliotibial bandiliotibial band is fascia that is fascia that

runs along the thigh from the runs along the thigh from the hip to kneehip to knee

Repetitive flexion and Repetitive flexion and extension at the knee causes extension at the knee causes the ITB to rub the outer edge the ITB to rub the outer edge of the kneeof the knee

Typically an overuse injuryTypically an overuse injury Also caused by genu varum Also caused by genu varum

(bow legs) or inward rotation of (bow legs) or inward rotation of the legthe leg

Closely related to Runner’s Closely related to Runner’s KneeKnee


SymptomsSymptoms

Dull ache on the outer side of the Dull ache on the outer side of the knee, sensation of weakness in knee, sensation of weakness in the knee areathe knee area

Burning or stinging sensation Burning or stinging sensation during activityduring activity

Pain is worse running downhillPain is worse running downhill

These aches usually stop after These aches usually stop after the runthe run


TreatmentTreatment Immediate rest, followed by Immediate rest, followed by

regular icing, NSAIDSregular icing, NSAIDS Stretches can be used to prevent Stretches can be used to prevent

IT band syndrome or to help with IT band syndrome or to help with the symptoms if you have IT band the symptoms if you have IT band syndrome.syndrome.

Strengthening of the gluteus Strengthening of the gluteus medius.medius.

Massage Therapy and Myofascial Massage Therapy and Myofascial ReleaseRelease

Foam Rollers work wellFoam Rollers work well

Patient Education is CriticalPatient Education is Critical

Health & Medicine

Five Most Common Running Injuries