Common Running Injuries and Why They Can Happen
Doctor Arantzazu ‘Zazu’ Cioce of Physical Therapy explains some of the most common injuries that occur amongst runners.
Many people get into running to improve their overall health or try to lose weight. But many runners are also prone to injury which can negatively impact both of these goals.
Running injuries among recreational runners range from 37‒56 percent annually. Most running injuries involve the lower extremities. Overuse injuries account for 50‒75 percent, and recurrences of running injuries range from 20‒70 percent.
Here are a few of the most common injuries seen in runners:
Iliotibial Band Syndrome (commonly referred to as ITB Syndrome)
This causes pain on the outside of the knee. The primary cause is the IT band rubbing against the bone repeatedly to the extent that inflammation and pain occur.
2. Runner’s Knee (commonly called patellofemoral syndrome, or PFS)
This is a generic term used to describe pain under the kneecap. This can be caused by tight connective tissue as well as patellar malalignment. Tight quadriceps and IT bands as well as a lack of gluteal strength can contribute to Runner’s Knee.
3. Shin Splints
Shin splint is also a generic term used to describe pain in the tibia (shin bone). Shin splints can be categorized into muscular, tibial fascia, and skeletal. If someone experiences shin pain, it is advised to have them seek out medical advice from their Physical Therapist, as the type of treatment will likely differ based on the “type” of shin splint.
4. Hamstring Injuries
Hamstring injuries are often caused by too much straightening of the knee.
Runners who hit the ground with their heel versus those who hit the ground with the middle of their foot are at a higher risk to have hamstring issues. This is because with a heel strike, the stride of the runner is typically longer and therefore the lower leg moves through a larger range of motion than with a midfoot strike. This large range of motion requires a substantial contraction on the part of the hamstrings to decelerate the lower leg.
Running too fast or with too much force puts substantial strain on the hamstrings and can result in injury as well.
5. Ankle Injuries
Twisted ankles are commonly referred to as rolled or sprained ankles. Runners who sprain their ankle once, are more likely to sprain it again afterward. There can be a few reasons for this fact. One reason is that spraining one or more of the ligaments in the ankle stretches the ligaments out which provides less stability. Another reason is less control over the muscles that cross the ankle leads to faulty movement patterns that can make the ankle roll again.
6. Plantar Fasciitis
The plantar fascia is a thick band of connective tissue that begins at the heel and extends under the foot to the toe joints. Plantar fasciitis pain is most commonly found at the arch of the foot closest to the heel. Tight calf muscles and weak inner foot muscles can contribute to this pain.
If you experience any of these injuries, it is a good idea to get them checked out by your Physical Therapist. Making sure that they do not become a larger issue helps you to stay active while recovering and not have to worry about being on complete rest or having a more medically severe condition.
This article was written by Dr. Arantzazu “Zazu” Cioce, DPT who is the owner and founder of Phoenix Physical Therapy, LLC in Orangeburg, NY. She specializes in working with adults ranging from weekend warriors with nagging pain to women with pelvic floor concerns. She provides free 15-minute consultations to people looking to improve their physical health. Bookings are found on her website at www.phoenixpt.info.
References:
United Endurance Sports Coaching Academy (UESCA Running Coach Certification)