Running can be a great way to improve fitness and stay in shape. However, as it is a repetitive impact sport, it is not uncommon to experience pain leading to possible injuries. Have a read below to learn more about some of the most common running injuries and how you can prevent and treat these yourself!

Common Running Injuries

Running injuries can range from minor aches to lingering symptoms. Some of the most common running injuries are:

• • Patellofemoral Pain Syndrome

• • Achilles Tendinopathy

• • Iliotibial Pain Syndrome

• • Shin Splints

• • Stress Fractures

1. Runner’s knee (Patellofemoral syndrome)

The term runner’s knee, or patellofemoral syndrome, describes knee pain in the front or around the kneecap. Generally, one or both knees may feel dull and achy, and pain can be mild to severe. Often, excessive sitting and exercise make it worse and can be aggravated by jumping and going up/down the stairs

Symptoms:

• • Pain with exercise

• • Pain with movements involving bending knee such as climbing stairs, jumping, or squatting.

• • Symptoms increase with the knee bent, like when watching a movie in a movie theatre.

• • May hear a cracking or popping sound in your knee after climbing stairs or sitting for a while

2. Achilles Tendinopathy

Achilles tendinitis is an irritation of the tendon connecting the calf muscle and the heel. This condition can occur with increasing load too much too soon, improper footwear, or both! Although it can be a persistent issue, it is definitely worth taking the time to seek out treatment. There is higher risk of achilles tendon ruptures if this condition is not treated.

Symptoms:

• • Pain above the heel of your lower leg

• • Swelling and redness over achilles tendon area

• • Foot flexing toward your shin is limited

• • Pain with exercise

3. IT Band Syndrome

A long band of connective tissue that wraps around your outer hip and runs to the outside of your knee is called your iliotibial band, or IT band. The function of this structure and muscles connecting assist with stabilizing the hip and knee with mobilizing.

Repeated friction between your IT band and leg bone leads to irritation of the IT band, and the tightness in the hip musculature. There may also be a weakness in the gluteal region, the abdominals, or the hips.

An IT band syndrome-related sharp pain usually occurs on the outer side of the leg above your knee. Tenderness may also be present in your IT band, and knee bending usually worsens the pain.

IT Band Syndrome Symptoms:

• • Achiness, burning, or tenderness sensation on the outer aspect of the knee

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• • Clicking, popping, or snapping in the knee

• • May experience pain from hip to the outer aspect of the knee

• • Exacerbates with activity likely

4. Shin splints

Shin splints are injuries that cause pain along the shin bone in the front or inside of your leg. Often this issue is exacerbated by runners increasing their load and/or frequency too fast. This issue can often seem persistent but generally responds very well to load management and pain management treatment.

Shin Splint Symptoms:

• • Pain in the inner or anterior aspect of lower leg

• • Pain likely at the beginning of exercise and can decrease as exercises continues

• • Pain with walking

5. Stress fractures

When repetitive stress or impact causes a hairline crack in your bone, it is referred to as a stress fracture. The top of the foot, heel, or lower leg is typically the site of stress fractures in runners. Stress fractures can be considered high or low risk based on the site of the fracture, and therefore dictates the direction of treatment and exercise. If you are suspecting a stress fracture, speak to your doctor or physiotherapist to diagnose this condition.

Stress Fractures Symptoms:

• • Pain with running, resolved with rest

• • Pain, swelling or aching at site of fracture

• • Often pinpoint pain

Home Treatment

Treatment can look slightly different with each condition, however the first step is often pain management. Current research suggests that ice treatment for acute injuries can often lead to delayed healing of structures. Therefore, it is now recommended to manage swelling and pain with elevation of optimal load in the form of light range of motion exercises and weight bearing to tolerance. It is also effective to utilize both heat and cold therapy to improve blood flow to structures and manage pain. Upon further reduction in pain, activities can be slowly progressed to normal.

Conclusion

Hips, knees, ankles and feet are common places where running injuries can occur. Often, symptoms can be relieved with adequate rest, pain management techniques, and gradually return to activity. However, conditions can also become persistent and complex if not treated early. If you have a nagging injury that may be attributed to running, seek help with one of our physiotherapists to get that sorted before it gets worse!