Running can be stressful to the body, causing injury and pain.  Areas of the body that are often affected by running include the low back, pelvis, hips, knees, ankle and foot joints, as well as the muscles, ligaments and tendons of the lower extremities.  Injuries happen for a number of reasons including overuse, body mechanics, training, and not allowing injuries that have occurred to heal adequately.  Running can be an excellent way to maintain fitness, but listen to your body, and try to use a degree of moderation.

Running Injuries

Listed below are 6 common running injuries and techniques to manage pain associated with each:

1. Shin splints:  This is a pain along the front of the tibia.  This is thought to be a strain of the muscles attaching to the tibia.  It commonly occurs when increasing distance or frequency of running too fast.  Treatment is icing, rest, gentle stretching and anti-inflammatory medications.
2. Runner’s knee:  This is pain under the kneecap due to irritation of the patellar cartilage.  It is a mechanical problem related to alignment and forces through the knee.  Up to 15% of runners may have this issue, and up to 40% of runners develop knee injuries.  Ice and anti-inflammatory medications for pain are reasonable, and muscle strengthening and the use of a soft knee brace with patella cut out can help. Knees are also prone to ligament sprains, which present as pain on the inside or outside of the knee, and also for tears of the meniscus, which presents as catching of the knee and internal knee pain.
3. Stress fractures:  These are small cracks at the surface of the bone.  Common areas are the tibia and feet.  They are caused by the stress placed on the regions with the impact of running and occur most commonly with over training.  These absolutely need to be allowed to heal.  Stop running and stressing the area, when the pain is gone, then one can slowly resume activity.
4. Ankle sprains:  The ankle is stabilized by ligaments, which allow normal motion.  Sprains are over stretching or tearing of these ligaments often by twisting or rolling the ankle.  Acutely icing the ankle, wrapping, and elevation will allow the injury to heal.  If pain continues or the ankle remains unstable and with activity, one frequently twists the ankle, then surgical repair may be necessary.
5. Hamstring and Illio-tibial band syndromes:  These are the muscles on the side and back of the upper leg.  Pain in these areas is due to muscle strains.  Initially ice and rest are beneficial. Then, proper warm-up, stretching and training as well as post activity cool down can help treat and prevent this condition.
6. Plantar fasciitis:  The plantar fascia is a tissue that extends from the heel to the toes along the bottom of the foot.  Pain is usually felt in the arch of the foot.  This tissue can easily be stressed by multiple impacts of the foot with running.  Running shoes with the proper support and alignment for the foot is important as well as whether one runs on pavement or softer surfaces such as dirt.  Icing, stretching the foot and anti-inflammatory medications are used in treatment. When more severe, splints at night and foot orthotics may be prescribed.

Maintaining aerobic fitness is a common goal of many people.  Running has become a favorite of many and for some almost an addiction.  Due to the intensity of this activity, injury is fairly common.  Most injuries can be treated simply, listen to your body, allow it to rest and heal.  When injuries are not healing, seek out good medical attention.

Other good sources of info on running injuries:

• Runner’s World:  The Big 7 Body Breakdowns, How to avoid the most common running injuries.  By Christi Aschwanden, 2-3-2011