How to Prevent Common Running Injuries

A few days ago I was nudging at you all to start running. Or at least to think about starting running.

Whether you've officially started or are still in the contemplation phase, today's post could be of some use to you. It's all about preventing injury—something all runners should take seriously, especially those just starting out.

I should mention that I am currently injured and should probably listen up too.

Below I have outlined eight of the most common running injuries that plague those who hit the pavement, along with a few ways to stop or lessen the pain. 

The Injuries 

1. Runner's knee 

According to competitor.com, Patellofemoral pain syndrome—otherwise known as anterior knee pain and runner’s knee—is the most common running injury. Pain is generally below or behind the kneecap and caused by repetitive and intense impact with the pavement. While it might give you a breather, downhill running is a major culprit of runner's knee. You're better off sticking to flat or uphill terrain. To treat the pain, experts suggest taping your knee or using a knee brace, taking anti-inflammatory medications, and (the one I'm not so good at) cutting back on mileage.

2. Achilles tendinitis

I've never experienced this one (knock on wood). The swelling of the Achilles, the tendon that joins the calf muscles to the heel bone, can be caused by running too hard for too long, by not weraring the proper shoes, or even from having a naturally flat foot. A couple of easy solutions: make sure to stretch them calf muscles after every run, take some anti-inflammatories (ibuprofen is my BFF), and consult with a running expert, i.e., credible shoe salesman/woman at Scheels who can fit you for the proper footwear. Also, I know I just got done advocating the uphill terrain, but too much climbing puts extra stress on tendons. So, like anything in life, balance is key!

3. Shin splints 

Most of you have probably experienced that unruly stabbing sensation in your shins at some point or another. And if not, well then aren't you just perfect. Or at least damn lucky. Among the most irritating of injuries, shin splints refers to the pain along the shinbone (tibia) and usually occur  when the muscles, tendons and bone tissue become overworked by increased activity (are you seeing a trend here?). To stop the stabbing, try lower impact workouts (walking, cycling, swimming), put a bag of frozen peas on the inflamed area for about 15–20 minutes, and have some ibuprofen (or anti-inflammatory of your choice) on hand. Once again, properly fit shoes can help prevent shin splints, as well simple stretching exercises. 

4. Iliotibial band syndrome

This is what I have, and man is it the pits. The iliotibial (IT) is the ligament that runs down the outside of the thigh from the pelvic bone and attaches to the knee to help stabilize and move the joint. ITBS occurs when the IT band is tight or inflamed due to increased mileage (as was the case for me), downhill running or weak hips. IT band pain can be severe enough to completely sideline a runner for weeks (I just shed a tear), or even longer (I just shed two tears). Specific stretches, along with foam rolling, taking a few days off from running (this is always hard for me), decreased mileage (I advise no more than 2–3 miles at a time), will help reduce the pain and inflammation.​

5. Stress fracture

One would think she would know when she has a broken bone, but stress fractures are annoyingly devious. These tiny cracks in the bone are caused by the continual pounding of the foot while running. Runners can get a wide variety of stress fractures, but the most common locations are the tibia, the metatarsals (foot), the femur (thighbone), the fibula (calf bone) and the navicular (middle of foot). If you think you have a stress fracture, meet with a podiatrist or orthopedist who can diagnose the location and severity of your injury. Time off, cross-training and eating calcium-rich foods will speed up your recovery. 

6. Pulled muscles

When a muscle is overstretched, overused or not properly warmed up, fibers and tendons can tear and cause a pulled muscle. While the pain persists, lay off running for two to five days, and stick to gentle stretching and icing the muscle. To prevent a pull, make sure you do a proper warm-up (I recommend 50 jumping jacks, 25 lateral lunges and 3–5 minutes of dynamic stretching.

7. Blisters

Blisters were my arch nemesis for many years, but I've learned several tips for both preventing and soothing the pain of these nasty, fluid-filled skin bubbles.  First, make sure you're wearing a properly fit shoe (can't stress this enough) and a good pair of synthetic socks . If a blister still appears, you can use a good old Band-Aid to cover it, or, after cleaning it, apply a small amount of super glue and spread it around the blister. Once it dries, it forms a synthetics "replacement skin" and significantly lowers the pain level (so you can keep on running!). 

8. Side stitches

I think I might be getting one just typing about it. Side stitches, formally referred to as exercise-related transient abdominal pain (ETAP), are similar to shin splints in that the majority of runners have at some point experienced them. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posture could be to blame. If the stitch hits, try bending forward and tightening your core or taking deep breaths and exhaling with pursed lips. 

That sums up today's lesson on common running injuries. I certainly learned a new thing or two, and I hope you did, too!

Cheers to injury-free running!