If you've ever laced up your running shoes and hit the road, you know the feeling—the wind in your hair, the ground beneath your feet, and the euphoria of finishing a run. But let's face it, every runner's journey has its hurdles, and we're not just talking about the ones on the track.
In the world of running, overuse injuries are more common than you'd like to think. Whether you're a weekend warrior or an elite athlete, chances are, you've had a brush with one of these frustrating injuries. And why not? Over 90% of runners will experience them during their running career. That's quite the number, isn't it?
But don't let that statistic scare you off the trail. Understanding overuse running injuries injuries, their causes, and how to prevent them can keep you running safely and happily for years to come. In this guide, we'll delve into the most common overuse running injuries, share expert insights, and arm you with the knowledge you need to stay injury-free.
So, fellow runner, are you ready to dive into the world of running injuries, conquer them, and keep those legs moving without a hitch? Lace up, because here we go!
What are Overuse Injuries in Running?
If running were a movie, overuse injuries would be that pesky recurring villain, always showing up at the least convenient times. So what are they exactly? Let's break it down, shall we?
Do you know how your favorite pair of running shoes start to wear down after miles and miles on the road? You begin to notice small signs of wear, maybe a little discomfort, and over time, those shoes just aren't supporting you like they used to. Well, think of overuse injuries in the running as something similar.
An overuse injury happens when you're pushing yourself a little too hard, a little too often, without giving your body a chance to rest and recover. It's like driving a car with the pedal to the metal—sooner or later, something will give.
Here's the play-by-play:
Repetition: You're out there running day after day, piling on the miles, and never giving your body a chance to rest. It's like doing bench presses non-stop without rest—eventually, those muscles will protest.
Stress: These repeated actions stress specific muscles, tendons, and joints. It's like that pothole you keep hitting on your favorite route; it starts to wear down the car (or, in this case, your body).
Breakdown: Over time, this continuous stress can cause small injuries to these areas. At first, you might not even notice, but as you continue to pound the pavement, those small injuries can grow into something more serious.
The Big Ouch: Eventually, the area becomes inflamed, painful, and downright cranky. Congratulations, you've got yourself an overuse injury!
Examples of overuse injuries in runners include things like Runner's Knee, Achilles Tendinitis, and the notorious Plantar Fasciitis. Sound familiar?
The good news? With proper training, a sensible approach, and, yes, listening to your body, overuse injuries can often be prevented. It's about playing smart, recognizing when to push and when to chill, and knowing that rest is not a dirty word in the running world.
Most Common Overuse Running Injuries
Below I have ranked the most common injuries from highest likelihood to lowest likely hood. Remember, these do not include what we call “acute” injuries. Like when you misstep on uneven pavement, and sprain your ankle. They are all according to this research paper you can read here (don’t worry I have summed it up for you).
1. Plantar Fasciitis
What's it like? Pain on the bottom of the foot at the base of the heel. Typically worse in the morning.
Prevalence: 5.2%-17.5%.
What to do? Strengthen the foot core, stretch the plantar fascia.
Read More: Plantar Fasciitis in Runners Overexplained
2. Patellar Tendinopathy
What's it like? Pain located at the bottom of the kneecap at the patellar tendon.
Prevalence: 12.5%.
What to do? Strengthen your quads and hips, stretch your quads.
3. Hamstring Tendinopathy
What's it like? Nagging pain at the back of the knee.
Prevalence: 12.5%.
What to do? Eccentrically strengthen the hamstrings.
4. Iliotibial Band Syndrome
What's it like? Pain on the outside of your knee, sometimes sharp and shooting.
Prevalence: 10.5%.
What to do? Strengthen the hips.
5. Achilles Tendinitis
What's it like? Sharp pain at the heel that lingers.
Prevalence: 6.2%-9.5%.
What to do? Stretch and strengthen the Achilles tendon.
6. Shin Splints
What's it like? At first aching, worsening to sharp pain along the shin bone.
Prevalence: 9.5%.
What to do? Strengthen your foot core, change running shoes.
7. Runners Knee
What's it like? Nagging pain around the kneecap.
Prevalence: 5.5%.
What to do? Strengthen those quads and hips.
From Shin Splints to Hamstring Tendinopathy, these ten injuries are often the uninvited guests on a runner's journey. But hey, knowledge is power, and with these insights, we're armed to tackle them head-on! It's a part of the running game, but who said we can't play it smart?
How to Treat Overuse Injuries for Runners
Now that you know the most common injuries, let's figure out how you can avoid and treat them effectively.
Ease Into Increasing Mileage and Intensity: Gradually increase your mileage or intensity—but not both simultaneously—by no more than 10% per workout. This gives your body a chance to adapt and helps you avoid being sidelined by overuse injuries.
Rest Days: Mix in some rest days. Why? Because rest is when the real magic happens. It's when your body heals, adapts, and becomes stronger in response to your workouts. Rest days allow you to return stronger and more energized for the next run.
Strength Training: By incorporating strength training into your routine, you're doing more than just building muscles; you're forging resilience. Strength training helps your muscles resist tendinitis and other overuse injuries. Stronger muscles mean better shock absorption and more stability, ensuring that your legs aren't just pounding the pavement but gliding over it. Check out my Strength Training for Runners Program for a comprehensive guide to build the strength you need.
Proper Footwear: When those shoes start to wear out, it's like a domino effect. Check for signs like worn-out treads, reduced cushioning, or any discomfort during runs to know when it's time for a new pair. The forces can shift, stressing areas not cut out for the extra load. A general rule of thumb is to change shoes every 300-500 miles, but it varies depending on the shoe type, running style, and terrain.
Warm-up Before Runs: Warming up before a run is like warming up a car on a cold day before you drive; it primes your muscles for the run ahead, making them more pliable and resistant to injury.
And Stretch After: Remember to stretch afterward. This is the perfect time to stretch since your muscles are warm and more flexible. Cooling down with a good stretch helps those hard-working muscles relax, keeping them happy for your next adventure.
Nutrition: Think of your body like a high-performance sports car. It needs the right fuel to run smoothly, doesn't it? Quality meals packed with proper nutrients are like premium gasoline for your engine. Not only does your body need this fuel for an efficient run, but it also craves it to mend and rejuvenate after those intense miles.
Stay Hydrated: Think of water as the oil for your body's engine. Hydration isn't just about quenching thirst; it's the fuel that keeps your muscles supple and operating at full capacity. When muscles are well-lubricated, they perform better, and the risk of overuse injuries drops.
Cross-Training and Taking Breaks: Engage in different activities that complement running, like swimming, biking, or even dancing. It not only adds flavor to your routine but also lessens the repetitive stress on specific muscles. Take breaks every 2-3 months. This time off, mixed with cross-training, lets your body recover and builds diverse strength, making you more resilient to overuse injuries.
Mind Your Technique: Your running form can significantly impact how forces travel through your body. Running with a heel strike can decrease the stress on your plantar fascia, whereas overstriding can increase stress through your knee joints and shin bones. Proper running form acts like the suspension system in a car, absorbing shocks and keeping the ride smooth. Consider checking out my Online Running Form Assessment to get personalized feedback on improving your running form.
Listen to Your Body: Think of pain as your body's check engine light. If something doesn't feel right during your run, that's your body's way of saying, "Hey, we have a problem!" Paying attention to these signals isn't a sign of weakness; it's smart maintenance. If the discomfort persists, consult with a healthcare professional.
Conclusion
We've covered the most common overuse injuries in running, from Runner's Knee to Hamstring Tendinopathy, and discussed practical ways to manage and prevent them. These injuries can be challenging, but with the right knowledge and approach, they don't have to derail your running journey.
The playbook is simple:
Take it easy with mileage
Incorporate strength training
Pick the right shoes
Embrace rest days
Don't ignore that check engine light!
If something doesn't feel right, seek professional help. Running is a beautiful game, and playing smart—including prioritizing injury prevention—keeps us in it for the long run. So, lace up, stretch out, and let's hit the road with confidence.
Citations
Ferber R, Hreljac A, Kendall KD. Suspected mechanisms in the cause of overuse running injuries: a clinical review. Sports Health. 2009;1(3):242-246. doi:10.1177/1941738109334272
Lopes AD, Hespanhol Júnior LC, Yeung SS, Costa LO. What are the main running-related musculoskeletal injuries? A Systematic Review. Sports Med. 2012;42(10):891-905. doi:10.1007/BF03262301