Common Running Injuries

1. Patellofemoral pain, or Runner’s knee

Commonly known as ‘runners knee’, patellofemoral pain is a relentless pain usually found around the front of the kneecap. For Justin Chong over 30% of the runners he treats for injury are suffering from patellofemoral pain. 

Caused by weak or tight hips, leg, and abdominal muscles as well as poor alignment and poor running form.

Runners who overtrain will increase their risk of suffering from knee pain – because overtraining creates fatigue and will promote the loss of form that makes knee pain more common.

What can help? Crucial in overcoming runner’s knee is a good stretching and strengthening program, to ensure your alignment is supported and you have the correct running technique to maintain it.

Since shoes are your primary interface with the ground, it’s also important to invest in a pair that help protect your knees and lower limbs.

2. Heel and arch pain

Heel and arch pain affects runners through lack of correct support in the ball or heel of your feet – causing pain before, after, and during a run.

While tight calves and unsupportive footwear can cause heel and arch pain, other common causes are anatomy-related, including flat feet or high arches.

What can help? Stretching the calf is extremely important to overcome the injury, and you can also ease the pain by using ice massage and taping to support your arch.

Because heel and arch pain is largely affected by your foot’s anatomy, it’s important to make sure you’re wearing shoes that give feet the support they need – whether it’s correct arch support or more cushioning.

3. Ankle pain

Ankle pain in runners can come in many different forms. It’s often seen from unaddressed ankle sprains, and can also commonly occur from repetitive movement. Other common causes include:

• Strain to Achilles, and other tendons surrounding the ankle
• Loose ankle ligaments
• Poor footwear selection
• Excessive inward or outward rotation of the foot

What can help? Since ankles are connected to a wealth of muscles, tendons and ligaments, it’s important to care for the surrounding region with stretching and strengthening to ensure the ankle can combat the repetitive impacts of running. A podiatrist, biomechanist, or sports physio can help you alter your running technique, strengthen, and mobilise your ankle.

While it’s important to get medical advice on your ankle pain, you should also be consulting a podiatrist to get the right support in your footwear, in some cases they may recommend using orthopedic insoles for your shoes.

4. Stress fractures

Stress fractures occur in runners as a direct result of over-training, and most commonly occur in the shins and metatarsal bones. Fatigue when running can result in poor form and technique, which increases the strain and stress to the bones.

What can help? Identifying when your body is feeling strained is crucial in preventing a stress fracture, so you know when to stop and rest. If you do injure yourself with a stress fracture, it’s inevitable that you’ll have to take time off running to recover with 6 - 8 weeks out generally recommended.

Remember, it’s crucial to seek a medical professional to properly diagnose the injury. They can also assist your stress fracture with a program for your return to running, and advise on correct footwear or running technique to prevent it from occurring again.

5. Shin pain

Shin pain occurs from too much load placed on tissues surrounding the bone. It’s commonly seen from poor form, overstriding, weak hip or abdominal muscles, and incorrect footwear for the surface you’re running on.

The shin is usually tender and sensitive to touch. The pain starts off after exercise, but can gradually worsen over time to become a very painful injury both during and after your run.

What can help? It’s crucial to understand the cause of shin pain in order to receive the correct treatment and create a program for your return to running – so make sure you consult a professional and provide a detailed medical history.

Physiotherapy to mobilise your muscles, a revised running technique program, cross training, and a footwear prescription are all recommended to help overcome shin pain.

4 steps of injury treatment and recovery

• Seek medical advice

As soon as the pain starts to affect your running or every day activity, the first thing you should do is seek professional advice. Depending on the problem you’ll usually want to visit a Sports Physiotherapist or Podiatrist. It’s important to get this done quickly, so you don’t cause any additional harm.

• Get a clear diagnosis

Knowing exactly what the pain is and why it happened will lead you to a faster recovery. This might mean getting scans or a referral to a specialist.

• You might need to stop running

Even though it might not be ideal, sometimes the only way to properly give your body a break to recover, is to stop running. Always make sure to get medical advice on if you’re safe to continue running, or not.

“Where the pain is occurring during activity it’s important to stop running and supplement this with other activities,'' Justin advises. “Cycling, swimming, deep water running, rowing, walking – the key is to not stop activity all together, we want to keep the legs moving.”

• Stretch, strengthen, and treat

While you’re off running it’s important to be stretching and strengthening the affected area. You’ll be able to learn what exercises you should be doing from a physio or medical expert who has diagnosed your pain.