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Running can be a real challenge for your body. As a result, you often feel sore and sore after a run. But having to stop training due to an injury is the last thing any runner wants. When you have discomfort or soreness, such as a tight hamstring or a sore knee, it can be difficult to figure out what’s going on and what’s causing it.

About 60% of runners will experience an injury that is serious enough to force them to stop training for several weeks or months.

A very important factor in avoiding injuries during running is the right running shoes. The right running shoes are the most important protective equipment for runners to avoid injury, so choosing the right running shoe is very important. It is also very important to follow an appropriate training program, training volume, to carry out proper recovery, a strengthening and stretching program in order to avoid possible injuries.

< These include fractures, sprains, and muscle strains. Immediate treatment includes immobilization of the limb, ice therapy, and decompression. Severe swelling or persistent acute pain should be taken seriously. If the athlete is unable to use the injured limb or describes a torn ligament or muscle or a dislocated joint, they should seek immediate medical attention.

Chronic overuse pain

Overuse injuries are caused by low-intensity, repetitive strain, usually resulting from poor technique over a long period of time. They are the most common injuries of this type for runners, there are many factors that play a role and lead to overuse syndromes.

These include:

• Training on bad surface (cement)

• Training shoes in poor condition

• Toe deformities (such as flat feet)

• Muscle weakness, elasticity

• Overtraining

• Rapid increase in distance during the week

• Bad form

• Abrupt transition from treadmill to outdoor running

Of the above factors, the sudden increase in training is the most common cause of injuries.

How do we know we are overtraining. “Key” elements to realize that we are overdoing it.

• Persistent mild pain and feeling tired

• Sleep disorders

• Increased number of compressions (over 100 per minute)

• Cold Symptoms and Sore Throat

• Headaches

• Increased episodes of minor injuries

• Not wanting to exercise or run again

Treatment of chronic injuries (overuse syndrome)

Runners often feel like they are in great shape and at other times they feel so exhausted that they cannot perform and feel excruciating pain. Whether you feel very tired, or have mild sensitivity in some part of your body the simplest way to improve symptoms is to limit the strain by reducing the intensity and duration of training by listening to your body (depending on the pain). Sometimes this may mean completely stopping running training or simply reducing the intensity initially to 50% and depending on the symptoms progressively increasing or decreasing the intensities and distances.

Other ways to treat overuse injuries are:

• Ice therapy (20 minutes at a time 3-4 times a day day)

• Circulation of the area where there is swelling

• Aspiration leg position where possible

• Take simple painkiller medication (paracetamol or anti-inflammatory)

• Determining the cause of the injury (e.g. atrophy or weakness of a specific muscle and strengthening of this)

• Physical therapy and monitoring of sports injury rehabilitation protocol for prevention and treatment – injury rehabilitation

You should inform your doctor or physical therapist if the pain persists despite you having reduced your training and if it persists for more than two weeks or improves with rest and recurs when you return to running training

The 6 most common injuries during running training and how to treat them.

The goal is to have a treatment plan so that each athlete can return to their training obligations as quickly and safely as possible. 

1. Plantar fasciitis
2. 2. Achilles tendonitis
3. 3. Patellar chondropathy (runner’s knee)
4. 4. Iliotibial band syndrome
5. Shin splints or shin splints tibia
6. Stress fractures

Plantar aponeurosis

The first symptom of plantar aponeurosis is pain on the sole of the foot from the heel to the toes. It is especially sensitive in the early morning hours and when you have been standing for a prolonged period of time. This sensitivity may be present at the beginning of each running workout but can also be expressed later in the workout. 

The most common causes are the following:

1. High arch
2. Flat feet
3. Worn out shoes
4. Inappropriate shoes
5. Calf stiffness muscle
6. Incorrect training program (abrupt increase in distance or intensity)
7. Poor form
8. Abrupt transition from treadmill training to outdoor running training

Treatment

1. Reduced training (instead of running training, cycling or swimming)
2. Ice therapy 20 minutes two to three times a day
3. Stretching of the gastrocnemius and hamstrings
4. Massage, stretching of the plantar fascia aponeurosis
5. Nonsteroidal anti-inflammatory drugs
6. Change shoes every 1000 kilometers
7. Appropriate choice of shoes after visiting a specialized center for instructions and shoe suggestions
8. Appropriate equipment such as personalized anatomical insoles, lifting insoles, corrective insoles
9. Pedogram and ergometry

The best method to prevent plantar fasciitis is stretching. We can stretch the plantar fasciitis with a foam roller and a special plantar fascia stretching program aponeurosis.

Achilles tendonitis

Achilles tendonitis is characterized by pain during running training, during training on hills or stairs, or during a sudden change of direction. The pain may be more intense in the morning and with the first steps when we get up from a standing position or in our sleep. This happens because the gastrocnemius muscles shorten when we are in a sleeping position.

First causes:

1. Excessive training on stairs or hills
2. Tight gastrocnemius muscles
3. Flat feet
4. Inappropriate footwear
5. Worn footwear
6. Changing footwear or running surface
7. Incorrect training (sudden increase in distance or intensity)
8. Poor form
9. Sudden increase in weekly mileage
10. Sudden transition from treadmill to outdoor training

Treatment of Achilles tendonitis

1. Changing the training method program
2. Calf and hamstring stretches
3. Physiotherapy
4. Ice therapy
5. Appropriate equipment such as anatomical insoles, lifting insoles and footbeds
6. Massage
7. Nonsteroidal anti-inflammatory medication
8. Avoiding hilly workouts

Patellar chondropathy (runner’s knee)

In this condition, the pain is progressively increasing and centered around the patella. The pain increases when we squat and when going up and down stairs. Knee stiffness after prolonged standing is also a symptom of this pathology.

The most common causes of runner’s knee are:

1. Weakness of the hip and thigh muscles
2. Flat feet
3. Stiffness of the hamstrings and quadriceps
4. Changing shoes or running surface
5. Worn shoes
6. Inappropriate shoes
7. Poor form
8. A sudden increase in weekly running distance
9. Abrupt transition from treadmill to outdoor training

Patellar chondropathy treatment

1. Avoid strain
2. Ice therapy
3. Nonsteroidal anti-inflammatory drugs
4. Stretching of the gastrocnemius, hamstrings, biceps, and hip flexors
5. Strengthening the quadriceps, abductors, and hip extensors
6. Physical therapy
7. Pedogram and use of anatomical insoles based on the footogram
8. Shoe replacement every 1000 kilometers

Iliotibial band syndrome

This injury is characterized by pain on the outer surface of the knee and hip during running training even while walking. The runner may experience pain on the outer surface of the thigh. The pain may also be present during slow running training, training on hills, or when climbing and descending stairs.

The most common cause of an iliotibial band injury is: 

1. Running training with a lot of elevation or uneven terrain or a sudden change in training terrain
2. Flat feet
3. Incorrect training plan (sudden increase in distance or intensity)
4. Worn-out footwear
5. Weak thigh abductors and thigh extensors
6. Stiffness of the hip muscles, especially the extensor of the iliotibial band muscle
7. Inappropriate footwear
8. Poor form
9. Abrupt transition from treadmill to outdoor running workouts

Treatment for iliotibial band syndrome

1. Change training plan
2. Strengthening hip abductors and hip extensors
3. Ice therapy
4. Nonsteroidal anti-inflammatory drugs
5. Massage therapy on the outer surface of the knee and then outside the greater trochanter (hip), foam roller
6. Stretching the iliotibial band
7. Renewing shoes every 1000 kilometers
8. Performing a foot scan and using special anatomical insoles based on the foot scan

Tibial periostitis or Painful Shin Syndrome

Tibial periostitis is acute pain on the anterior surface of the shin during running training. The pain initially occurs after running but gradually worsens to a persistent sharp pain in the area. If you continue to have pain, you should see your doctor.

The most common causes of shin pain are:

1. Inappropriate running shoes
2. Abrupt change in running terrain or running on uneven surfaces or uphill
3. Worn running shoes
4. Flat feet
5. Stiff calves
6. Incorrect training plan (sudden increase in distances and intensities)
7. Weak hip muscles
8. Poor form
9. Abrupt transition from treadmill training to outdoor training

Treatment of painful shin syndrome

1. Rest
2. Ice therapy
3. Significant reduction in running kilometers or cycling or swimming
4. Nonsteroidal anti-inflammatory medication
5. Perform a foot scan and create special insoles based on the foot scan and use them
6. Replace running shoes every 1000 kilometers
7. Stretch the gastrocnemius and hamstrings
8. Strengthen the hip abductors and hip extensors muscle
9. Optimizing training – avoiding hill running

Stress fractures

Stress fractures will cause persistent pain, mainly in the anterior aspect of the shin but sometimes in the foot, hip, thigh or pelvis. The causes and treatment of a stress fracture are similar to those of painful shin syndrome. However, because stress fractures are much more serious than a painful shin splint, they require serious treatment.

Some runners may need to immobilize the leg in a walking boot or use casts (depending on the location of the fracture) until the stress fracture heals. Sometimes, surgery is needed to treat the fracture if it is severe enough or in a high-risk area (such as the femur). Cardiovascular training should focus on activities that do not put strain on the injured leg, such as swimming (when possible).

The best approach to preventing a stress fracture is proper training (program from a trainer), proper use of running shoes, renewal of them, not abruptly increasing the intensity and distances of running workouts, and not running long distances on hard surfaces.

Your doctor should evaluate you immediately if you suspect a stress fracture during your training and provide appropriate instructions where necessary.