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1. Common Running Related Injuries

2. • No matter what sport you play, or
what your overall fitness routine
entails, running is usually fits into the
plan in some way. There are those
who run as a means of conditioning
for another sport or just to keep in
shape, and those whose primary
activity is the running itself.
• Whatever your reason for
running, injuries are often an
unfortunate piece of the puzzle. The
nature of the activity puts stress on
various parts of the lower body. Here
are some of the more common
running-related injuries, how to treat
them and how to prevent them from
happening in the first place.

3. Runner’s Knee
• Runner’s knee is known technically as ‘Ilio Tibial Band Friction’, but it tends to
happen so often in runners that it was renamed. It’s estimated that one in ten
runners will experience runner’s knee at some point.
• Symptoms – Some of the symptoms of runner’s knee include pain on the outside
of the knee joint that might up the thigh or down through the outside of the shin.
Usually, the pain is only noticeable while actually running.
• Treatment – If you suffer from runner’s knee, ice packs will help reduce
inflammation when it acts up. Your doctor might prescribe you anti-inflammatory
medication at the onset of the problem, and physiotherapy can also ease
symptoms.
• Prevention – To help prevent runner’s knee, try to increase your training load
gradually. This will prevent the tissues from being overloaded with force. Since
increased foot pronation is sometimes a cause, using shoes with good arch
support may also prevent problems.

4. Shin Splints
• The term shin splints is often used to describe general pain
in the shin area that was caused by running. It isn’t a
medical term and is often used when medial tibial stress
syndrome is the actual culprit. Medial tibial stress
syndrome is relatively common in runners.
• Symptoms - Pain along the inside of the shin while you’re
running and even while you’re at rest is the main symptom
of medial tibial stress syndrome or other issues that may be
called ‘shin splints’. It’s wise to visit your doctor if you do
feel this pain to help narrow down the true cause.
• Treatment – Physiotherapy is the generally accepted
treatment protocol for shin pain problems. Rest, stretches
and strengthening exercises are typically used to get you
back running.
• Prevention – Wearing shoes with shock absorbent insoles is
one way to prevent shin splint pain. Arch supports and
having a gait analysis performed to correct any postural
problems may also be effective.

5. Plantar Fasciitis
• There is a fibrous sheath that runs along the length of the sole of the foot
that’s known as the Plantar Fascia. When this sheath becomes inflamed, it
is known as ‘plantar fasciitis’.
• Symptoms – The symptoms of plantar fasciitis include pain close to the
heel bone, usually on the inside part of the heel. You’ll usually notice the
pain in the morning or when running.
• Treatment – Ice packs, anti-inflammatory medications and physiotherapy
are common treatments for plantar fasciitis. Gently pulling your toes
toward your shins often helps loosen up the affected area.
• Prevention – Over pronation and insufficient footwear are often the
culprits for plantar fasciitis. Using insoles in your shoes that support your
arch on the inside of the foot can often prevent you from having
problems.

6. Blisters
• Most people have suffered from a blister at one time or another, and runners are definitely
included in that group. The balls of the feet, heels and toes are common areas where runners get
blisters. Prolonged friction usually causes layers of skin to separate and fill with blood or
fluid, causing a blister.
• Symptoms – Blisters aren’t horribly painful, but you will notice some discomfort at the site. Many
times, you won’t know that you actually have a blister until you remove your shoes and socks and
take a look.
• Treatment – If you find that you have a blister, it’s important to clean it well and cover it up with
clean bandaging. If you’re at a running event and get one, the medical people there may be able to
relieve some pressure by lancing the blister off first.
• Prevention – It’s much easier and more comfortable to prevent a blister rather than treat one.
Special blister prevention socks, properly fitted shoes and using an anti-blister stick can all help
relieve the friction that causes blisters. It’s also important to break in new shoes slowly and avoid
going for long runs when you first buy them.

7. Achilles Tendinopathy
• Achilles tendinopathy is also called Achilles
tendonitis, and typically features degeneration of the
Achilles tendon. This tendon is located at the back of
the ankle just above your heel. Achilles tendinopathy
comes on gradually and is usually seen in runners over
40.
• Symptoms – Pain and weakness in the Achilles tendon
are the main symptoms of Achilles tendinopathy. The
affected area may also feel tender when you touch it
and hurt even more with activity.
• Treatment – If you’re diagnosed with Achilles
tendinopathy, you may have to end up resting for a
period of time to allow it to heal. You may also be
referred to a physiotherapist to start a stretching and
strengthening routine when the time is right.
• Prevention – It’s important to stretch and perform
regular strengthening exercises in addition to your
running, to help prevent the injury from occurring. You
may also want to have your gait or foot positioning
checked by a physiotherapist to make sure everything
is in alignment.

8. Risk Factors
• Some general risk factors that can increase your
chances of a running injury include:
• Overuse
• Abnormal foot pronation
• Weak hip abductors
• Inconsistent training
• Improper shoes
• Running on uneven surfaces
• Prior injury
• Improper running form