Running Injuries: Causes and Treatments
In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them!
When it comes to this topic I rather talk about running injury prevention.
So many of these smaller or bigger pains and issues be prevented if you and I would follow a few basic rules (and some common sense!):
Injury prevention tip 1 : Mileage
Build up mileage slowly and steadily. Click here for more information.
You might also want to pick up a copy of a training book like Daniels' Running Formula. It's a sensible guide to safe but incredibly effective running programs.
Injury prevention tip 2 : Rest weeks
If you are running 5 times per week or more, make every fourth week a (relative) rest week.
In these weeks cut back your mileage considerably to recover.
Injury prevention tip 3 : Listen to your body.
When running is painful, then stop. Learn to distinguish between muscle soreness and other pains. A bit of muscle soreness is ok; other pains indicate a looming injury, and cutting back on your training is often the wisest thing to do.
Injury prevention tip 4 : Alternate
Alternate hard and easy days.
Give your body a chance to recover!
Use a balanced running schedule. Have you taken a look at my run/walk beginner running programs or my heart rate monitor running programs?
Injury prevention tip 6 : Shoes
Make sure you are using the right running shoes. As a beginner runner you need to prioritise where you spend your money. Given running is done on your feet, one of the better purchases you can make is a good pair of running shoes. Go to a specialised running shoe store and get fitted!
Injury prevention tip 7 : Stretching and Strengthening
Your legs have to take a lot of pounding. Learn about the bad, ok, good and best practices to stretching and strengthening exercises.
Strength training is important, especially as we get into our 40s and 50s and beyond....!
Also check out the strength training for runners page for a lot more info on strength training. Another useful page is this short article with a list of Foot and Ankle Strengthening Exercises.
Injury prevention tip 8 : Marathon
Don't run a marathon in your first year....
But I see so many people who start running with the sole purpose of running a marathon. And they want it immediately.... within a year, within four months or even within as much as 12 weeks. I hate to be the one telling you this, but you are very likely heading for disaster. The couch to marathon program does not exist.
When you follow the rules above, you should be able to spend a lot of your life injury free. Also check out my article with some running injury prevention tips.
Now, let's get on with a few common running injuries. The links below lead to articles about these injuries with information on how to treat and to prevent your specific injury.
Foot Injuries
Heel Injuries
KneeInjuries
LegInjuries
Upper Body Injuries
Foot Injuries
Foot Pain
Foot pain is not uncommon for us runners. Just think of the pressure that is applied to your feet every time you take a step. Read up on the most common types of foot pain in this article.
Black toenail
A black toenail, also known as runner's toe is a pretty common injury. It causes some discomfort, but is luckily not as painful as some of the other running injuries described in this section. The link provides a comprehensive guide on what causes black toenail, how to treat it and how to prevent it....
Running Stress Fractures
Stress fractures happen if your feet or ankles are under severe stress for a long period of time.
They are not fun to have and can cause big interruptions in your running. So educate yourself a little about this type of running injury in order to prevent stress fractures!
Posterior Tibial Tendonitis
Posterior tibial tendonitis is a painful condition, affecting the inner side of the foot and ankle. This condition occurs when the posterior tibial tendon becomes inflamed or happens to rupture.
Heel Injuries
Pain in Heel When Running
Heel pain when running is quite a common issue for runners, both for newcomers and experienced runners. Your heels take a lot of the initial shock when you land on your feet, each and every time. This constant pressure on your heels is sometimes too much, because of which you get heel injuries.
Heel Spur / Plantar Fasciitis
Heel spur / plantar fasciitis is the result of too much wear and tear of the tissue along the bottom of your foot (the plantar fascia). It is a painful and long lasting running injury. Worth to learn more about, so you know what the causes are of plantar fasciitis and how you can prevent it!
Achilles Tendinitis
We all get achilles pains sooner or later. I recommend you read the Achilles tendinitis article to find out about what commonly causes achilles tendinitis and how you can prevent and treat achilles tendinitis.
Knee Injuries
Running Knee Pain
While running knee pain can easily occur.
After all, the knee is heavily used while running. Learn more about the most common runner's knee injuries in this article.
Iliotibial Band Syndrome
Iliotibial Band Syndrome is an overuse injury. The iliotibial band runs from your hip to your shin on the outside of your leg. The rubbing of the iliotibial band on the bones of your knee cause friction and can cause a whole lot of problems...
Leg Injuries
Calf cramps / leg cramps
The most common running injury which every runner will suffer sooner or later are those dreaded calf cramps....
Shin splints
Another dreaded runner's injury is shin splints. Luckily you can take simple measures to reduce your chances of getting shin splints.
Hamstring Injury
A hamstring injury can be pretty painful. They can occur quite suddenly, while you are running or working out comfortably, causing severe pain. Many times a hamstring injury is recurrent.
Hip Pain
Hip pain is not the most common among runners. However when you have hip pain it can limit you severely from doing what you have to do...
Upper Body Injuries
Nipple chafing
Whenever I go on a run longer than 60-75 minutes "unprotected" I end up with bleeding nipples. You too? Then go to the nipple chafing article to find out what you can do about it...
Side Stitch
Find out why you get side stitches during your running and the simple things you can do to prevent it.
Back Pain
Back pain is an issue that many runners face. Check out the article to learn more about running back pain.
Chest Pain
There are various reasons of chest pain for runners. This usually needs to be taken seriously. Check out the running chest pain article to learn more about the type of chest pain you might have.
Alright, that's enough accumulated pain for one page! I hope this page provided you with a good overview of all the things to avoid. In the end, when you are running and training hard, you are always balancing injury risk with additional training load. Many of these problems can be avoided by educating yourself, following running injury prevention strategies and ensuring that when injuries present themselves, you do not try to ignore them, but face into the consequences!
Have a Question about Running Injuries?
Do you have a question about running injuries or injury prevention?
Ask it here and I can give you advice!
IMPORTANT: Provide sufficient detail when submitting your question.
When you ask a question that is only one or two lines long, it is generally too hard to provide a good response. Those types of questions get deleted.
What Other Visitors Have Asked
Click below to see questions from other visitors to this page...
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Shin Splint Pain
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Can I Run with a Torn ACL?
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Hello there!
First off, thanks for reaching out with your question about running …
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Rash due to Running - Little Embarrassed
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Continue Running with Shin Splint
Should I keep running with a shin splint?
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Pain just below Right Chest while Running
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Left Ankle Pain
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Pain in Liver Area While Running
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Long Time Runner (17 years) Sleeping Foot
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Hi there,
Thanks for your question …
Side Stitch Pain
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What a question!
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Hi Lovie,
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Opinions …
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Hi there,
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Posterior Tibial Tendonitis
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Knee Pain
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Calves and Chest Hurt
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Stomach Pain After My Run
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Achilles Tendonitis and Shoe Type
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Numb Lower Leg While Running
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Calf Pain. Can I Run?
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Pins and Needles
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Diarrhoea While Running
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Nothing like the runners' trots !
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Inner Calf Pain
Hi there,
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Pins and Needles While Running
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Top of Foot Pain
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Calf Pain While Running
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Pain in Lower Back While Running
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Repeat Calf Injury
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Pain on the Inside of my Knee
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Stomach Cramps (Again!)
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Thigh Chafing
I am a beginning runner and am having a problem. I have very muscular thighs and when I run any amount over 45 minutes my thighs will chafe. How do I prevent …
Stomach Cramps
Hi, I am a 26 year old guy. When I run I get cramps at random under the right side of my rib and sometimes on the top of my stomach. Is there anything …
Leg Going Numb
I am a HS CC coach and I have my softball pitcher running for me for conditioning. Last March during the softball season she suffered a pretty severe …
Lateral Knee Pain
I recently completed a couch to 5 km (30 mins) program. During the last 2-3 weeks I started getting a dull pain in the lateral part of my knee. It only …
Swollen Calf
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When Can I Run Again After Hurting My Left Groin?
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Knee Pain After Running
Thanks for your great site!
I'm a completely novice runner - I've recently completed a couch-to-30 minutes running program, and have just started your …
Pain in the Groin Area
I am so glad I found your website. It has been so helpful. I love to run. Two weeks ago while running I started getting a pain in my groin area and at …
Possible Stress Fracture?
Hi, I started running two years ago, and since then have been running a bit over 2 miles 5-6 times a week.
For the past few weeks, I've been tacking …
ACL Reconstruction
Im just getting back from ACL reconstruction. I am wondering if cross-country would put me in risk for re-tearing it or if it would help build my muscles …
Sprained Ankle Still Swollen After Nearly 2 Months
While running on an uneven trail I rolled my ankle.
I iced and elevated it immediately after, but the next few days I unfortunately did not take care …
Running Cramps
Hello, my name is Andrew.
I am a fourteen year old boy.
I recently started your beginning running program to reach 30 minutes of running.
I started …
Shin Splints
I just want to let you know that I really enjoy your website...I find it very informative !
As I am training to join the Forces, I use one of the running …
Shin Pains and Leg Cramps
I have been running for about 2 years (female 40 years old) and have always just done a couple of miles 1-2 times a week.
Now I have entered a half marathon, …
Returning from Injury
Due to an injury I have not run for seven weeks. What advice do you have for starting back?
I began running in July and was in fairly good shape when …
Numbness in Feet When Running
Once I have run for aproximately 30 minutes I feel numbness in my feet.
What could be the cause of this and has anyone suffered this before ?
Many thanks …
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