Running is an increasingly popular sport. Research shows that around 6.2 million people in England engaged in running during 2023, up from 5.9 million the previous year. It’s easy to see why so many people choose running as a way to develop and maintain their fitness. It gets you outside in the fresh air, does not entail costly gym membership and is good for both your physical and mental wellbeing.
However, running – particularly long-distance running – places strain on the joints, muscles and connective tissues which can result in injuries. In this blog we look at common running injuries and the steps you can take to prevent them improve your overall performance. Whether you run occasionally for fun or have a regular training regime, this is what you need to know…
The most common injuries among runners
Unsurprisingly, runners are particularly prone to stress injuries caused by the repetitive impact of the feet against the ground. Most commonly injured areas include the knees, feet, upper leg, lower leg, ankles, lower back and hips. It is also possible to sustain a sudden acute injury such as a torn muscle, ruptured tendon or sprained ankle.
Some of the most common injuries among long-distance runners include:
- Runner’s knee (patellofemoral syndrome) – This is a common overuse injury that causes pain in the front of the knee or around the kneecap. Risk factors include weakness in the hips or muscles around the knee.
- Shin splints (tibial stress syndrome) – This type of injury commonly occurs when you increase your training schedule too quickly, particularly when running on hard surfaces. It causes pain along the shinbones and, if left untreated, may lead to stress fractures.
- Achilles tendinitis – This is inflammation of the tendon that connects your calf muscle to your heel. If left untreated it increases your risk of rupturing your Achilles tendon which normally requires surgical repair. Achilles tendinitis may develop if you increase the intensity or distance of your running too quickly and without sufficient preparation.
- IT (iliotibial) band syndrome – The iliotibial band is a long piece of connective tissue running from your knee to the outer hip and helping to stabilise the knee as you walk or run. A tight IT band can cause it to rub against the leg bone, resulting in sharp pain on the outside of the leg which may be worse when you bend your knee. Risk factors for IT band syndrome include weak gluteal muscles, abdominals or hips.
- Plantar fasciitis – This common foot injury is caused by irritation to the plantar fascia, a thick layer of tissue that runs along the bottom of your foot. Symptoms include pain along the midfoot or heel that is worse in the morning or after prolonged activity. You may be prone to this type of injury if you increase the intensity of your running schedule too quickly, if you have tight calf muscles or wear incorrect footwear.
- Stress fractures – This type of injury is the result of repeated stress or impact which results in hairline fractures in the bone. Stress fractures are most common in the heel, lower leg or top of the foot. Signs that you might have a stress fracture include pain which worsens over time and tenderness or swelling in the affected area. It can take 6-8 weeks to heal from a stress fracture.
- Hamstring injuries – Long-distance runners are most likely to strain their hamstring muscle rather than tearing it. Strains are stress injuries caused by repetitive small tears in the connective tissues of the hamstring. You may be prone to this type of injury if your hamstrings are tight, weak or tired.
- Sprained ankle – This is an acute injury caused by landing heavily on the outer part of your foot and turning your ankle over. This can overstretch the ligaments in your leg and ankle, leading to pain, swelling, bruising and loss of movement.
How long-distance runners can prevent injury and improve performance
Not all injuries are preventable, however, there are some steps you can take to reduce your risk of getting injured. These will also help to improve your performance and increase your enjoyment of the sport. We recommend:
- Warm up and cool down properly to avoid straining muscles, joints and soft tissues. Stretching key muscle groups will improve flexibility and strength. A physiotherapist can recommend an exercise regime.
- Make sure you are using good technique as poor technique increases the stress on your muscles and joints. It may be beneficial to work with a professional running coach.
- Build up gradually. Establish a baseline and ideally increase the intensity or volume of your workout by no more than 10% per week. This challenges the muscles without causing injury.
- Listen to your body and stop when you feel tired.
- Wear the correct footwear and replace your running shoes if they become damaged or worn.
- Avoid running on hard surfaces if you can. Grass, rubber or gravel place less strain on your joints than running on pavements and roads.
- Don’t ignore nagging injuries as they can lead to more serious problems that could put you out of action for weeks or even months.
- Mix up your training regime with low impact activities like swimming or cycling to give your joints a break and allow them to recover between workouts. Activities such as Pilates can help improve stability, balance and core strength.
- It is important to rest sufficiently to allow your body to recover and avoid a build-up of inflammation which can lead to a range of health issues.
- Strengthening the hip joints helps to protect ankles and knees.
- Undergoing gait analysis with a podiatrist can identify biomechanical deficits, weakness or problems with flexibility. By identifying problems such as insufficient stride length, you can take steps to correct the issue and so avoid future injuries such as Achilles tendinitis or stress fractures.
For more advice about preventing injury, or for information about diagnosing and treating an existing injury, contact us. We are specialists in sporting injuries and can help you get back on track whether you have suffered a minor or a major injury.
