Hit the Pavement Safely: Top 7 Injuries to Watch Out for When Running

Recreational running is a great way to stay active and healthy, but injuries are a common occurrence. According to a systematic review (1), around 50% of recreational runners will experience an injury each year. In this article, we'll discuss the seven most common injuries that recreational runners experience and how to prevent them.

• Runner's Knee

Runner's knee, also known as patellofemoral pain syndrome, is the most common running injury, accounting for up to 25% of all running-related injuries (2). To reduce the risk of runner's knee, it's essential to maintain proper form while running and to gradually increase the intensity and duration of your runs. Incorporating exercises that strengthen the hip and glute muscles can also help prevent runner's knee.

• Plantar Fasciitis

Plantar fasciitis is another common injury, affecting up to 10% of runners (3). To prevent plantar fasciitis, it's essential to wear proper footwear and gradually increase the intensity and duration of your runs. Stretching your calf muscles and the bottom of your foot can also help reduce the risk of plantar fasciitis.

• Shin Splints

Shin splints are a common condition, accounting for up to 15% of all running-related injuries (2). To reduce the risk of shin splints, it's essential to wear proper footwear, stretch before and after running, and gradually increase the intensity and duration of your runs. Strengthening the muscles in your legs, particularly your calves, can also help prevent shin splints.

• Achilles Tendinitis

Achilles tendinitis is a condition that causes pain in the back of the heel. It accounts for up to 11% of all running-related injuries (2). To reduce the risk of Achilles tendinitis, it's essential to stretch before and after running, wear proper footwear, and gradually increase the intensity and duration of your runs. Strengthening your calf muscles and incorporating exercises that improve ankle mobility can also help prevent Achilles tendinitis.

• IT Band Syndrome

IT band syndrome is a condition that causes pain on the outside of the knee. It accounts for up to 12% of all running-related injuries (2). To reduce the risk of IT band syndrome, it's essential to strengthen the muscles around the knee, wear proper footwear, and gradually increase the intensity and duration of your runs. Incorporating exercises that improve hip and glute strength can also help prevent IT band syndrome.

• Hamstring Strains

Hamstring strains are a common injury among runners, accounting for up to 10% of all running-related injuries (3). To reduce the risk of hamstring strains, it's essential to stretch before and after running, warm-up adequately, and gradually increase the intensity and duration of your runs. Incorporating exercises that strengthen your hamstrings and glutes can also help prevent hamstring strains.

• Stress Fractures

Stress fractures are a type of overuse injury that causes small cracks in the bone. It accounts for up to 5% of all running-related injuries (2). To reduce the risk of stress fractures, it's essential to gradually increase the intensity and duration of your runs and cross-train with other exercises to prevent overuse. Eating a balanced diet that includes sufficient amounts of calcium and vitamin D can also help prevent stress fractures.

In conclusion, injuries are common among recreational runners. By taking preventative measures such as proper footwear, stretching, and gradually increasing training intensity, runners can reduce their risk of injury and enjoy the benefits of running for years to come.

References:

1. van Gent, R.N., Siem, D., van Middelkoop, M., van Os, A.G., Bierma-Zeinstra, S.M. & Koes, B.W. (2007). "Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review." British Journal of Sports Medicine, 41(8), 469-480.
2. Taunton, J.E., Ryan, M.B., Clement, D.B., McKenzie, D.C., Lloyd-Smith, D.R. & Zumbo, B.D. (2002). "A retrospective case-control analysis of 2002 running injuries." British Journal of Sports Medicine, 36(2), 95-101.
3. Fields, K.B., Sykes, J.C., Walker, K.M. & Jackson, J.C. (2010). "Prevention of running injuries." Current Sports Medicine Reports, 9(3), 176-182.