Common Runner Injuries to Avoid
Video taken from the channel: The Run Experience
Foot Pain in Runners A Quick Guide
Video taken from the channel: Sports Injury Physio
The Top 15 Running Injuries
Video taken from the channel: NYU Langone Health
Achilles Running Injury
Video taken from the channel: The Run Experience
Common Running Injuries: Fixing IT Band Pain
Video taken from the channel: The Run Experience
Common Running Injuries and Treatment
Video taken from the channel: TheRunningTV
Common Running Injuries: Prevention & Treatment
Video taken from the channel: New England Baptist Hospital
Running aches, pains, and injuries are all too common for those new to running, but even seasoned runners can wind up with injuries to the hips, knees, ankles, and feet. The impact and stress of running can be hard on the muscles and joints, particularly if running is your only sport.In this guide, you’ll find an overview of the five most common running injuries: IT band syndrome, plantar fasciitis, Achille’s heel issues, stress fractures, and runner’s knee.
You’ll also find our actionable tips to rehab them if you find yourself in the injured camp. Let’s get started! How To Avoid Common Running Injuries.Runner’s Knee/Patellofemoral Pain Syndrome (PFPS) There is a reason Patellofemoral Pain Syndrome is often called runner’s knee. Roughly 20 percent of running injuries are Runner’s knee, making it the most common injury in the running world.
The person will experience pain beneath the kneecap when running.About 80% of running injuries are due to overuse. 4 Most involve the knee, hamstring, tibia, ankle, or plantar fascia. 4 Common acute injuries include ankle sprains and hamstring strains.
Plantar Fasciitis is one of the most common culprits of heel pain in runners and amounts to roughly 10 percent of all running injuries.Common Running Injuries: Foot Pain Running puts extra stress on the foot’s 26 bones and 30 joints, so it is not unusual for overuse and traumatic injuries to occur. Below is a list of foot conditions commonly associated with running. People with flat feet or high arches and people who over-pronate tend to be at a higher risk for these injuries.Possible diagnosis: Plantar fasciitis.
This very common pain affects runners and non-runners, but it can be brought on or aggravated by a sudden increase in mileage or by wearing the wrong running.Most hamstring injuries associated with distance running are “overuse” injuries, meaning the muscle is irritated because it is too weak and is unable to tolerate the demand placed on it by running. A hamstring tear will feel like a sharp pain in the back of your thigh and you will be unable to sprint or push off the ground with that leg.
Plantar Fasciitis What it is: The most common foot injuries from running that we see involve over-doing it. Plantar fasciitis is an overuse injury characterized by micro-tearing of the connective tissue on the bottom of the foot. It’s caused by the repetitive impact of your foot on the ground.
Stress fractures are some of the most common injuries athletes face due to overuse. Increased frequency or intensity while running or doing other forms of cardio can cause these fractures, as can other stressors like hard surfaces, improper equipment and added stress on the bones.Common Running Injuries: Back Pain The pain of a stress fracture will gradually increase and become more pronounced. Pain is more noticeable during and after activity and less noticeable after sleeping, when the bone has had time to rest.
Pressing down on the skin over the hip may cause pain.This is one of the most common running injuries, especially for beginners who aren’t used to running, or for those recovering from an injury. The term refers to lower leg pain below the knee and is often a result of muscle overuse, wearing worn-out shoes or running on hard surfaces.
Common Running Injuries It’s logical to think that pounding your joints causes them to wear but actually the scientific evidence suggests this is not the case. There are plenty of long-term studies of runners to show that, as long as your joints are healthy to start with, running does not substantially increase the risk of developing arthritis.It may start as a mild ache that is only felt while running, but can progress to the point that it is felt even at rest. Why it happens: Patellofemoral pain syndrome is the most common injury experienced by runners, accounting for nearly 20% of all injuries.
Current research suggests that it comes from chronic stimulation on the pain nerves in.As well as pain, this kind of ankle injury can cause swelling and stiffness. Overpronation, weak calf muscles and a reduced range of upward flexion are among the most common causes, says Marconato.
List of related literature:
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| from The Complete Dinosaur |
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| from Sports Science Handbook: I-Z |
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| from Mosby’s Fundamentals of Therapeutic Massage E-Book |
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| from Running Encyclopedia |
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| from Marathon: The Ultimate Training Guide |
31 comments
Hello sir! I am running for the last 7 days and my legs hurt a lot. Starting with the shin pain but now it’s on the outside of the thigh, knee. I am not able to walk properly and I don’t even know what this is called. Please help me.
How I need to treat stress fracture cold compresses or hot.
I haven’t been running for to days. I’m afraid it’s gonna affect my stamina
Just do the exercise in Treat Your Own Achilles Tendinitis really works
All my teeth hurt after running but the dentist says my teeth are perfect? Anyone else get this???
Thanks for this insight, information provided changed lifetime of pain I experienced while jogging instantly. Stopped jogging on my toes, which I thought was the normal approach. Thank you.
Hey Nate.Im neutral footed but the new shoe (zante v3) I have causes me to overpronate A bit.Shoe review site says its because of the design.Does it have effect on the knees.?
do you have any recommended exercises for Meralgia paresthetica please?
great video! I recently started running and have come down with a knee injury, so have been left focusing on upper body exercises only. Hopefully it’ll heal again soon and i’ll be able to start my running sessions again!
Thanks for the tips, I’ve subscribed and I’ll be following along. Looking forward to more videos!
I had surgery for Haglund’s Deformity on the back of my left heel back in Sept 2019. I do Physical Therapy 3 days a week but no self massaging. As of the last couple of months, I have 2 sore areas on my Achilles tendon and 1 painful spot near the surgery scar. Your video reminded me to do more self massages into my Achilles area.
My right ankle is hurting every time I run, should I emphasis more mobility work or doing other exercises?
Awesome! I’ll add the kettle bell thing to my list. Another good simple one is wrapping the elastic resistance bands around both femurs and doing the reverse Thigh Master sort of workout. Attacks the glutes, which are also said to contribute to IT band syndrome, because the TFL is doing all the work, which yoinks on the band, due, to no help from the glutes. Hip dipping is another. I forgot about that. But when doing the resistance band method, lean forward over your knees to really FEEL that glute burn.
my favorite thing that has been helping with my knee pain has been wearing a CBD infused knee compression sleeve made by hemp symmetry…works great!
I use a Tumaz foot roller for my arch and plantar tendon. I had some tenderness for about three weeks. The Tumaz roller worked miracles
Where can I buy one of those cool foam rollers? LOVE your video! That’s definitely what I’m going to be doing now! But I need a foam roller!
I’m skeptical with those foam rollers, i bought one that was rock hard and made my it band problem worse,
Apparently you should never roll across bone (stop before the knee and before the hip bone on your way back up),
For me it’s reverse lunges and squats for the time being, next task is to buy one of those bands to go around your knees/ankles, strong butt = healthy butt:)
Thanks for this. I have used a foam roller and done this excercise and more and my ITB issues keep re-occuring. What am I missing? My physio recently observed that my adductors are short and tight, the same with my calf muscles so my range of motion is limited. I kind of understand but not sure how this is causing ITB. What do you recommend? I trail run alot and the issues seem to arise alot when running down hill.
Thanks for the informative video. I’ve watched many many videos on metatarsal nerve pain and think your tips have convinced me, it’s time to stop running in the minimalist shoes I’ve been running in for almost a decade. Thanks for the links to the insoles as well, very helpful, hadn’t been able to find these.
The main cause of my Achilles was my shoes. I used it to run 827 miles and it was so worn out on the outside of the shoes. I had the same Reebok you are wearing but in red color. I got Achilles after my 2nd full Ironman race. I have been side lined for more 3 months so far without noticing a progress that gives me confidence to run or bike again. I am seeing a friend physical therapist and doing a lot of stretches when I can.
you are totally right i have run for decades with no issues. i heard about this low heel drop stuff. it panicked me:i was being unnatural…went running minimal.Now sat here injured and sore
Pretty sure runners want to avoid all injuries, not just those in this video. But maybe that’s just me.
Hammered by IT band hip pain and I’ve had to refrain from exercise for a whole month. Great video exactly what I needed. Thanks!
My Achilles’ tendon is constantly giving me trouble. How often would you recommend stretching and strengthening exercises? Each week I run 15 to 20 miles, bike 50 to 60 mile and swim two hours. Thanks
My right achilles has been a little sore for the past few days. Perfect timing for this video! I appreciate the explanation of potential causes. Thanks for the video!
He chose a bridge which no male could possibly pass on it, Great informative video tho
I’m currently stuck in a 14 month long injury hell! My lower legs injuries have become chronic.
found this video after having some IT band issues during long runs. Very helpful, and boy does it hurt on the foam roller!
ah.. I transitioned to a more midfood strike from heelstriking while buying a more neutral flatter shoe.. and never took anything of my training. Feel like a proper dumbass.
East west roll is exactly what I needed to see. Muscle attached was very tight and releasing that really helped. Thanks.
Thank you for this video. I developed sudden knee/IT band pain one day while running. I did these exercises and was completely pain-free in 3 days.