12 Most Common Running Injuries And How To Prevent Them

12 Most Common Running Injuries And How To Prevent Them
- Edd Siu
  March 15, 2021

Running is an excellent way to improve your health and fitness, however there are many common injuries associated with it.

Whether a seasoned runner or a beginner, it is reported that up to 80% of runners will be injured each year.

Understanding and Preventing Risks

Running is a form of high impact activity that increases the risk of injury compared to other forms of exercise or sports activities.

Understanding the most common running injuries can help keep you grasp any existing injuries or help avoid new ones from occurring.

Here are the top 12 running injuries and tips to help prevent them:

	Runner's Knee What is it? Pain around or behind the knee cap. Recovery Time 6 Weeks Recovery Methods Inflammatory Knee brace Cutting back milage Prevention Methods Prevent overuse Main Causes Overuse
	Achilles Tendonitis What is it? Swelling of the Achilles, the tissue that connects the heel to the lower-leg muscles. Recovery Time 4-6 Weeks Recovery Methods RICE Anti-inflammatories Stretching New footwear Prevention Methods Stretch calf muscles post workout Wear supportive shoes Avoid uphill running Main Causes Overuse Footwear Flat feet
	Plantar Fascitis What is it? Inflammation, irritation or tearing of the plantar fascia—the tissue on the bottom of the foot (pain in the arch). Recovery Time 3-12 months Recovery Methods Extra cushion footwear RICE Main Causes Footwear Inflammation
	Shin Splints What is it? Inflammation of the muscles and tendons covering the shinbone. Recovery Time 2-4 weeks normally. 3-6 months in more extreme cases. Recovery Methods RICE Prevention Methods Running on softer surfaces. Main Causes Overuse Footwear
	Iliotibial Band Syndrome What is it? Inflammation of the IT Band, the tendon that goes from the pelvic bone down the thigh. Recovery Time 4-8 Weeks Recovery Methods Stretching Prevention Methods Stretching Main Causes Overuse Distance running Downhill running Weak hips
	Stress Fracture What is it? Tiny cracks in the bone. Recovery Time 6-8 Weeks Recovery Methods Physical therapy NWB Prevention Methods Cross training Footwear Upping calcium Avoid overuse Main Causes Overuse
	Patellar Tendonitis What is it? Tiny tears of the patellar tendon - the tendon that connects the kneecap to the shinbone. Recovery Time 4-6 Weeks Recovery Methods Physical therapy Ice at onset of pain Prevention Methods Strengthen hamstrings and quads. Main Causes Overuse Distance running Hill training
	Ankle Sprain What is it? Rolling of the ankle— stretching the ligament resulting in pain. Recovery Time 6+ Weeks Recovery Methods Rice Brace Air Cast NWD Prevention Methods Taping to prevent re-twisting injury. Avoid bumps and other obstacles when running. Main Causes Training error Obstacles
	Pulled Muscle What is it? Overstretching of the muscle —tearing of the fibers and tendons. Recovery Time 3-6 Weeks Several months for more severe strains. Recovery Methods RICE Prevention Methods Proper warm-up Cool down Stretching Main Causes Overuse Inflexibility Lack of warm-up
	Blisters What is it? When the top layer of the skin tears, leaving a bubble between the layers of the skin. Recovery Time 3-7 days. Recovery Methods Band-Aids Moleskins Gels Prevention Prevention Methods Proper footwear. Main Causes Overuse Inflexibility Lack of warm-up
	Chafing What is it? Skin on skin rubbing resulting in irritation. Recovery Time 3-7 days. Recovery Methods Longer running shorts Prevention Prevention Methods Proper footwear Main Causes Improper shoe fit Change in routine or exercise.
	Side Stitches What is it? Pain on the side of the stomach caused by a spasm of the diaphragm. Recovery Methods Change posture Prevention Methods Change posture Main Causes Overuse Poor running posture Dehydration

If you believe you have suffered an injury from running, make sure you consult with a medical provider as soon as possible. It is often hard to know when an injury has occurred due to running or if it was something else.

Making sure you take the proper precautions to stay off an injury is one of the most effective things you can do to get back to running. If you have a running injury that requires crutches to heal, a knee scooter could be a better option.

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12 Most Common Running Injuries And How To Prevent Them

Understanding and Preventing Risks

Runner's Knee

Achilles Tendonitis

Plantar Fascitis

Shin Splints

Iliotibial Band Syndrome

Stress Fracture

Patellar Tendonitis

Ankle Sprain

Pulled Muscle

Blisters

Chafing

Side Stitches

More Great Rent A Knee Walker News & Stories