Top 5 Most Common Running Injuries

1. Runner's Knee

Patellofemoral Pain Syndrome, or more commonly known as Runner's Knee is a common overuse injury in running. It has many different causes, but it happens when your kneecap is out of line. You start to feel pain around the knee when the cartilage on your kneecap wears down. Runner's Knee happens during or after long runs, or while going down hills or stairs. When you first get this injury the best thing to do is ice it. Then you need to work on strengthening your weak hip and glute muscles. Kiniseology tape should be used if your kneecap does not track right. Strengthening your quads and glutes will help keep your knee tracking properly. 

2. Achilles Tendinitis

Achilles Tendinitis is an injury that is caused when runners greatly increase their training, it puts the Achilles tendon under a lot of stress and causes it to tighten. The Achilles tendon is what connects your calf muscle to the back of your heel. It will tighten and become inflamed when a lot of stress is put on it, and that will create pain and stiffness to your Achilles tendon. This injury is not one to run through, to get it better the best thing to do is ice it as often as possible. Achilles Tendinitis needs a lot of rest and calf stretching. To prevent this injury from coming back you should develop strong calves which will protect the Achilles.

3. Shinsplints

Shin Splints are a typical overuse injury that is caused when you rapidly increase the distance of your running schedule. If you have Shinsplints, little tears will appear in the muscles around your Tibia and it will create an achy pain. Another reason you might be getting this injury is if you are wearing the wrong shoe type, or have really worn down your pair of running shoes. The best way to get rid of this injury is to rest and ice. To relieve pain and speed up the healing process use Kinesiology tape to tape your shin. If you are looking to avoid this injury you should increase your mileage slowly and wear the right shoes for your feet. 

4. Plantar Fasciitis 

Plantar Fasciitis is the inflammation of the plantar fascia which is the tissue at the bottom of your feet that connects your heel to your toes. It is caused when you overstretch or overuse the fascia and it tears which causes it to become inflamed. It is a common injury with runners with very high or low arches. When you get Plantar Fasciitis it feels like a bruise or ache along the bottom of your heel, and some may even describe it as a stabbing pain. Running through this injury will only delay the healing process so the best thing to do to heal it is to take a complete rest. You should also use a frozen water bottle and roll your foot over it, and use a foam roller to loosen your calves. To prevent this injury from coming back you should get shoes that fit your foot type and stretch the plantar fascia. 

5. IT Band Syndrome

Iliobial (IT) Band Syndrome is an overuse injury that causes pain on the outside of your knee. It is caused when the IT band tightens and rubs against either your hipbone or the outer part of your knee and creates inflammation. It is common in runners that have a leg-length discrepancy or have weak hips and glutes. The best thing to do if you get this injury is to rest for 1 to 2 days and take it easy for the rest of the week. You should stretch and foam roll your IT band and strengthen your hips and glutes. To prevent this injury from coming back, continue to do the strengthening, foam rolling, and stretching.