Runner’s injuries – Tips and Treatments

July 18th, 2022 by JoAnn Cranson

By:  Raquel Torres

Running is a great way to get in shape!  Knowing about common injuries and how to prevent them can keep you on track toward reaching your goals, saving time, energy, money and also enjoying the limitless benefits of running with peace of mind.

8 Common runner’s injuries with tips and treatments:

1.Soft tissue injuries – such as a pulled muscle or ligament sprain.    Tip Warm up and Cool Down before and after running. Include plenty of slow and sustained stretches. Make sure you thoroughly stretch the muscles in your thighs and calves.

2.Muscle pull – this is a small tear in your muscle, also called a muscle strain. It’s often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears. Treatment includes RICE: rest, ice, compression, and elevation.

3.Ankle sprain – this is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward. Tip. Sprains typically get better with RICE rest, ice, compression, and elevating the foot.

4.Achilles tendinitis– this injury is marked by dull or sharp pain along the back of the Achilles tendon, calf tightness, and early morning stiffness. Tip: Stretching can help prevent this injury. To treat it, rest and stretch until the pain is gone. Anti-inflammatory medicine may also help.

5.IT (iliotibial) band syndrome Or runner knee– this syndrome causes pain on the outside of the knee. IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation and pain.  Treatment includes: Cutting back on exercise, heat and stretching before exercise, icing the area after activity.

6.Stress fractures– Is a relatively small break in the bone which typically develops from a repetitive force to the bone as opposed to a single traumatic incident. This type of overuse injury can occur when the structural capacity of the bone is overloaded. Incremental damage to the bone might occur if it isn’t strong enough or if there is insufficient time to adapt to the increased loads. Stress fractures most commonly occur in the bones of the lower limb and runners tend to get stress fractures in their leg bones, feet and hips.  Tip: Eat enough, do cross training, don’t forget the calcium, and use soft surfaces like grass and treadmills.

7.Plantar fasciitis– this injury is an inflammation of the plantar fascia related to faulty structure of the foot. In runners, improper or old shoes, or/and overuse of hard surfaces. This is a fibrous band of tissue in the bottom of the foot. Tip: Proper stretching the calf and foot exercises can help prevent and heal this type of injury. Anti-inflammatory medicine and ice compresses help relieve pain.

8.Shin splints– this injury is caused by overuse or poor conditioning. It gets worse when you run on hard surfaces. This injury causes pain on the inside of the shinbone. Tip: Shin splints are treated by rest and stretching until the pain is gone. You can relieve symptoms by using ice and anti-inflammatory medicines. Once your symptoms have eased, you should make changes in the distance you run and your speed. 

Give yourself permission to rest and heal.  We are all different in mind and body so focus on how you feel and nourish yourself based on what you are doing and training for to obtain long-term optimal performance.


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