Runners are prone to a wide variety of both acute injuries and those resulting from overstress. The high impact nature of the activity causes considerable stress to muscles, tendons and ligaments as well as making such athletes vulnerable to strains, sprains and fractures.
- Runner’s knee: also known as chondromalacia: the condition results from a softening or wearing away of the cartilage under the kneecap, resulting in pain and inflammation
- Iliotibial Band Syndrome: The Iliotibial band is a sheath of connective tissue attaching muscles in the gluteal region to the outside (or lateral) surface of the tibia or shin bone. The band functions in extending the knee joint and abducting the hip
- Shin splints: An inflammation of muscle attachments and interosseous membranes to the tibia or shin bone
- Pulled or torn muscles (particularly, the hamstring)
- Jogger’s nipple (soreness of the nipple due to friction)
- Sprained ankles
- Plantar fasciitis: An inflammation of the plantar fascia, a thick, fibrous band of tissue running from the heel to the base of the toes.
- Achilles tendonitis: An inflammation of the Achilles tendon, which connects the two major calf muscles, gastrocnemius and soleus, to the back of the heel bone.
- Stress fractures are a common affliction in runners training with intensity or at high volume.
- Overuse injuries - often due to improper form - result from repetitive stress on tissues without adequate recovery.
Injury Prevention Strategies
- Warm up and cool down properly
- Build up running distances and speeds in gradual stages
- Select comfortable, well-fitting and supportive footwear
- Avoid running in extreme temperatures
- Exercise particular caution when running in inclement weather, or on uneven or wet surfaces
- Keep the body well hydrated, especially in hot weather
- Apply sunscreen to protect the skin, when running in bright sun
3 Running Stretches
- Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.
- Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised onto a table. Keep your leg bent and lean your chest into your bent knee.
- Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward.