Common injuries from running range from an irritating blister to a more serious stress fracture. There are many reasons for getting hurt; among them, not using the proper running techniques, failing to stretch and overexertion. “About 90% of running injuries are due to over-training,” explains Stephen Pribut, a sports podiatrist at the George Washington University Medical Center. The good news is that you don’t necessarily need to stop your exercise routine completely while recovering, says Lewis G. Maharam M.D. of the New York Runners Club. In this article, you’ll learn about some of the most common injuries, how to treat them and how to prevent them.
Runner’s knee is a common running injury, accounting for 42% of all overuse injuries. Also called patello femoral pain syndrome (PFPS), it is caused by an erosion of the cartilage behind the kneecap. This injury may occur due to decreased strength in the quad muscles or by wearing running shoes that lack the necessary forefoot support. Unfortunately, you will need to see an orthopedic doctor to begin a full-fledged physical therapy program if this happens to you. You’ll need to run less, avoid activities that require your damaged knee(s) to be bent, avoid downhill walks and buy more stable orthopedic walking shoes. “If your feet have good form, your knees will follow,” says Dr. Stephen Pribut. You’ll also need to cut back on your running and do hamstring/calf muscle stretches, as well as straight leg lifts.
Stress fractures are another of the most common running injuries, particularly in the tibia, the femur or the sacrum. Dr. Pribut says this injury is typically caused by over-training, calcium shortage or a biomechanical flaw. In this case, it’s important that you learn the proper running techniques to avoid future injury. “The more the miles, the greater the stress,” says Lewis G. Maharam M.D. He also warns that this is one injury that should not be taken lightly. “Stress fractures are like a hardboiled egg: the shell is cracked and next stop is a full-fledged fracture.” He says this is one of the only conditions that results in the cessation of running. He explains, “We put them in a pool for water-running because stopping exercise is unacceptable to runners.”
Running injuries like muscle pulls are something that nearly every athlete has experienced at some point or another. The calf muscles, hamstrings and quads are the most commonly overexerted areas. “Basically, pulls occur because you haven’t stretched or because you are trying to beat your 18-year-old son in a sprint and you are 45,” Dr. Maharam says. These tiny muscle tears can be treated by doing more stretching before — and particularly after — distance running. If your injury is particularly painful, then ice and anti-inflammatories are required for treatment.