I’ve been running for a long time now. In honing my stamina, form, speed, and discipline, I’ve learned how easy it is to get hurt. Running injuries don’t always happen suddenly or obviously. Many times, injuries are the result of continued bad habits or poor form. They sneak up on us!
Because it’s always better to recognize and address problems from the onset, runners need to know what to look for. Doing so will reduce downtime, prevent costly medical expenses, and get you back in action sooner rather than later.
What are the most common running injuries anyway?
The most common running injuries may seem more annoying than anything. While these injuries might not demand a visit to the ER, they should still be taken seriously. Failing to properly rest and address these issues can create more significant, longer-lasting problems that can seriously affect your running ambitions.
Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around or behind the kneecap. Often caused by overuse, improper running technique, or muscular imbalances.
Shin Splints – Pain along the inner edge of the shinbone (tibia). Typically due to repetitive stress on the shin muscles and connective tissues.
Achilles Tendinitis – Inflammation and pain in the Achilles tendon, which connects the calf muscles to the heel bone. Often caused by overuse or tight calf muscles.
Plantar Fasciitis – Pain and inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot. Usually caused by overuse or improper footwear.
IT Band Syndrome – Pain on the outside of the knee or hip. Caused by inflammation of the iliotibial (IT) band due to repetitive friction while running.
Stress Fractures – Small cracks or fractures in bones, commonly occurring in the shinbone (tibia), feet, or hips. Often due to overtraining or repetitive impact.
Ankle Sprains – Injuries to the ligaments surrounding the ankle joint. Typically caused by twisting or rolling the ankle.
7 Signs of an Early-Stage Running Injury
Sign #1 – Localized Pain
It’s normal to feel sore all over after pushing yourself in any exercise. Muscles grow when they experience micro-tears from exertion. The healing increases their size and, by extension, your strength. But if the pain is in a specific spot, you’re not looking at regular post-exercise soreness. Be wary of pinpoint pain, especially if it doesn’t lessen with time and rest.
Sign #2 – Swelling
Swelling or inflammation around joints and muscles can indicate an injury like tendinitis or a sprain. Internal swelling is harder to spot, so note any pain, stiffness, or tightness in the area around the joints.
Sign #3 – Tenderness
If there’s tenderness in your bone, muscle, or tendons, beware – it could point to a big problem. If left unchecked, this tenderness could develop into fractures! So, pay attention if it hurts to touch specific areas of the body, particularly on the legs and feet.
Sign #4 – Blistering
Blistering alone is annoying. But blistering points to things that can lead to more severe problems – poor running form or improper footwear. If you get blisters when you run, reassess your technique and your gear.
Sign #5 – Heel Pain
Your heel pain might point to bad running shoes, but it can also be a sign of plantar fasciitis and other injuries related to overuse and poor form.
Sign #6 – Your Form Changes
Are you suddenly favoring one leg over the other? Limping? If how you run suddenly changes without a conscious decision to alter your form, it points to an undiscovered injury. Examine yourself for swelling, pain, or other symptoms to explain the sudden shift.
Sign #7 – Reduced Range of Motion
Can’t stretch as far as you used to? If you can’t bend or extend your limbs as usual, it points to a problem with or around the joints.
What to Do if You Suspect Injury
Step #1 – Stop & Rest
Step #2 – Ice & Elevation
Step #3 – Use Compression
Step #4 – Seek Medical Advice
Do what you can to care for the injury yourself. Use compression garments, get plenty of rest, ice and elevate the limb, and stop running for the time being. If the pain doesn’t go away, consult a doctor or physical therapist who can help get to the root of the problem.
What were the first signs you suffered from a running injury? Tell me how you overcame in the comments.