Common Running Injuries - How To Prevent, Diagnose and Home Treat Them
Running is a relatively safe sport, but injuries, especially overuse injuries, happen from time to time. Here are some of the more common running injuries. This information is for general purposes only. Self-diagnosis of injuries is not recommended. See your doctor for diagnosis and treatment of all injuries.
By Rick Morris
Achilles Tendonitis
DESCRIPTION
Achilles tendonitis is an inflammation of the Achilles tendon. The Achilles tendon is the thick tendon that runs from your heel to your calf muscle. This tendon works strongly in the push off and foot plant phase of the running stride
SYMPTOMS
Tendonitis is classified as grades one through four. In grade one, mild pain is felt around the tendon and is usually felt only after the activity. There is no swelling and range of motion is normal. In grade two the pain is moderate and is felt both before and after the activity. There may be some swelling. Grade three tendonitis is characterized by more severe pain that is felt at all times. The activity becomes difficult to continue. Swelling is usually present and range of motion is limited. With grade four tendonitis the pain is severe and running becomes nearly impossible. Range of motion is limited.
Achilles tendonitis is an overuse injury. Pain will be mild in the early stages and gradually becomes more severe until continued running is impossible. There may be a creaking sensation in the tendon.
CAUSES
Repetitive contractions of the calf muscle, such as running, is the usual cause of this injury. A sudden increase in volume is often the cause. Weak or tight calf muscles, excessive pronation (rolling in of the feet) and worn running shoes can also contribute to the chances of suffering this injury.
TREATMENT
Rest, Ice, Compression and Elevation (RICE). Rest the injury as much as possible. Apply ice 5 times a day for around 15 minutes. Compression in the form of a wrap will help support the tendon and help keep inflammation down.
Take appropriate medications for pain and inflammation.
After the first 3 days, apply moist heat to the area instead of ice.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
Your physician should treat grades three and four tendonitis.
Achilles Tendon Strain
DESCRIPTION
An Achilles tendon strain is a stretch, tear or rupture of the Achilles tendon. The Achilles tendon is the thick tendon that runs from your heel to your calf muscle.
Strains are classified as first, second or third degrees.
SYMPTOMS
First-degree strain – A tearing of less than 25% of the tendon. This is characterized by mild pain and may not be felt until the day after the injury.
Second-degree strain – A tearing of 25% to 75% of the tendon. Pain is more sever and is felt immediately upon suffering the injury. Discoloration may occur. Walking and standing on your toes will be difficult.
Third-degree strain – This is a complete rupture of the tendon. This will require immediate medical attention.
CAUSES
An abrupt and intense contraction of the calf muscle is usually the cause of an Achilles tendon strain. Cold temperatures, inadequate warm-up and lack of flexibility can contribute to the chances of injury.
TREATMENT
A physician should treat any second or third degree strain. A first-degree sprain may be self-treated by using the following procedures.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the area should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
ANKLE SPRAIN
DESCRIPTION
Several ligaments hold the ankle joint together. When you sprain your ankle, one or more of these ligaments can be stretched, torn or ruptured. Most ankle sprains happen when your roll your foot outward. The minority of sprains occurs when the ankle is rolled inward.
Sprains are classified as first, second or third degrees.
SYMPTOMS
First-degree sprain - mild pain, slight or no swelling, no bruising, no loss of range of motion.
Second-degree sprain – moderate pain, some localized swelling, some localized bruising, some range of motion loss.
Third-degree sprain – Very tender and painful, swelling and bruising over whole area, immediate range of motion loss.
CAUSES
Rolling the foot to the inside or outside. This can be caused by jumping and coming down on the side of the foot, coming down on another athlete’s foot or stepping on a stone or other debris.
TREATMENT
A physician should treat any second or third degree sprain. A first-degree sprain may be self-treated by using the following procedures.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the joint should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
CALF STRAIN
DESCRIPTION
A calf strain is a stretch, tear or rupture of one of the two muscles in your calf – the gastrocnemius and the soleus. The strain usually involves the gastrocnemius muscle.
Strains are classified as first, second or third degrees.
SYMPTOMS
First-degree strain – A tearing of less than 25% of the muscle fibers. This is characterized by mild pain and may not be felt until the day after the injury.
Second-degree strain – A tearing of 25% to 75% of the muscle fibers. Pain is more sever and is felt immediately upon suffering the injury. Discoloration may occur. Walking and standing on your toes will be difficult.
Third-degree strain – This is a complete rupture of the muscle. This will require immediate medical attention.
CAUSES
An abrupt and intense contraction of the calf muscle is usually the cause of a calf strain. Cold temperatures, inadequate warm-up and lack of flexibility can contribute to the chances of injury.
TREATMENT
A physician should treat any second or third degree strain. A first-degree sprain may be self-treated by using the following procedures.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the area should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
Resume activity gradually. Start running at about 25% of your normal mileage. Add no more than 10% per week.
HAMSTRING STRAIN
DESCRIPTION
A hamstring strain is a stretch, tear or rupture of one of the three muscles on the back of your thigh. The muscles involved are the Biceps femoris, Semittendinosus and Semimembranosus. Together, these muscles are commonly known as the hamstring. These muscles are two joint muscles that extend your leg at the hip and flex your leg at the knee joint.
Strains are classified as first, second or third degrees.
SYMPTOMS
First-degree strain – A tearing of less than 25% of the muscle fibers. This is characterized by mild pain and may not be felt until the day after the injury. A slight pull may be felt at the time of the injury.
Second-degree strain – A tearing of 25% to 75% of the muscle fibers. Pain is more sever and is felt immediately upon suffering the injury. Discoloration may occur. The injury will be felt immediately and continued activity will be difficult. Walking and jogging may be painful.
Third-degree strain – This is a complete rupture of the muscle. This will require immediate medical attention. Walking or running is impossible.
CAUSES
An abrupt and intense contraction of the hamstring muscle is usually the cause of a hamstring strain. Cold temperatures, inadequate warm-up and lack of flexibility can contribute to the chances of injury. A violent overstretch of the hamstring can cause a tear or complete rupture. A hamstring strain is a common injury among sprinters because of the high forces placed on this muscle during high intensity running.
TREATMENT
A physician should treat any second or third degree strain. A first-degree sprain may be self-treated by using the following procedures.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the area should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
Resume activity at around 25% of your normal mileage and intensity. Gradually increase both mileage and intensity.
HIP FLEXOR STRAIN
DESCRIPTION
A hip flexor strain is a stretch, tear or rupture of the iliopsoas muscle. The ilipsoas muscle flexes your hip. This muscle is located on the front side of your hip, just below and to the inside of your hip pocket.
Strains are classified as first, second or third degrees.
SYMPTOMS
First-degree strain – A tearing of less than 25% of the muscle fibers. This is characterized by mild pain and may not be felt until the day after the injury. A slight pull may be felt at the time of the injury.
Second-degree strain – A tearing of 25% to 75% of the muscle fibers. Pain is more sever and is felt immediately upon suffering the injury. Discoloration may occur. The injury will be felt immediately and continued activity will be difficult. Walking and jogging may be painful.
Third-degree strain – This is a complete rupture of the muscle. This will require immediate medical attention. Walking or running is very difficult.
CAUSES
An abrupt and intense contraction of the iliopsoas muscle is usually the cause of a hip flexor strain. Cold temperatures, inadequate warm-up and lack of flexibility can contribute to the chances of injury.
TREATMENT
A physician should treat any second or third degree strain. A first-degree sprain may be self-treated by using the following procedures.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the area should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
ILIOTIBIAL BAND SYNDROME
DESCRIPTION
The iliotibial band is a thick tendon that runs down the outside of the leg from the pelvis, over the outside of the knee, to the outside of the shinbone. The purpose of this band is to increase knee stability. Sometimes, this band rubs against the outside of the knee joint, causing inflammation and pain. Running on slanted surfaces or on a short track with frequent sharp corners can increase the incidence of this injury.
SYMPTOMS
Pain is mild in the early stages but can become intense in severe cases.
A tightness is felt on the outside of the leg. Eventually a burning pain is felt at the outside of the knee.
CAUSES
Repetitive bending and straightening motions at the knee is the usual cause of this injury. Sudden increases in training volume will contribute to the chances of suffering this injury.
TREATMENT
Mild cases may be treated by discontinuing the activity that caused the injury. Apply ice to the area 5 times a day for 15 minutes.
Perform a spinal twist stretch, concentrating on stretching the outside of your leg. Do this stretch 5 times a day.
If the condition does not improve within 2 weeks, see your physician.
PLANTAR FASCIITIS
DESCRIPTION
Plantar fasciitis is an inflammation of the plantar fascia, which is a fibrous tissue that runs along the sole of your foot. This is a very common running injury and can become chronic if not managed properly.
SYMPTOMS
Pain and tenderness that is located on the inside part of the sole of your foot, just in front of your heel. Pain is usually low grade in the early stages and progresses to a more severe pain that prohibits continued activity. The pain is usually worse upon getting out of bed in the morning.
CAUSES
Running and jumping motions places tension at the point where the plantar fascia attaches to the heel bone. Repetitive stresses at this point causes inflammation. Athletes that excessively pronate (rolling inward of the foot) are more prone to this injury. Worn out shoes also contribute to plantar fasciitis.
TREATMENT
Discontinue weight-bearing activity. Perform non-weight bearing exercises such as swimming and biking to maintain cardiovascular conditioning.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 2 weeks to several months depending upon the severity of the injury.
PREVENTION
If you pronate excessively, use a good stability shoe that will correct the inward roll of your foot. Replace your shoes every 6 months or 500 miles of training.
Use a ¼ inch heel pad in your shoes.
To strengthen the plantar fascia, perform toe pulls.
QUADRICEPS STRAIN
DESCRIPTION
A quadriceps strain is a stretch, tear or rupture of one of the four muscles on the front of your thigh. The four muscles are called the Rectus femoris, Vastus lateralis, Vastus intermedius and Vastus medialis. Together they are commonly known as the quadriceps. These muscles act together to extend the lower leg at the knee joint and flex the leg at the hip. The quadriceps is used strongly for decelerating and running downhill and is many time injured during this activity.
Strains are classified as first, second or third degrees.
SYMPTOMS
First-degree strain – A tearing of less than 25% of the muscle fibers. This is characterized by mild pain and may not be felt until the day after the injury. A slight pull may be felt at the time of the injury.
Second-degree strain – A tearing of 25% to 75% of the muscle fibers. Pain is more sever and is felt immediately upon suffering the injury. Discoloration may occur. The injury will be felt immediately and continued activity will be difficult. Walking and jogging may be painful.
Third-degree strain – This is a complete rupture of the muscle. This will require immediate medical attention. Walking or running is impossible.
CAUSES
An abrupt and intense contraction of the quadriceps muscle is usually the cause of a quadriceps strain. Cold temperatures, inadequate warm-up and lack of flexibility can contribute to the chances of injury.
TREATMENT
A physician should treat any second or third degree strain. A first-degree sprain may be self-treated by using the following procedures.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the area should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
Resume activity at around 25% of your normal mileage and intensity. Gradually increase both mileage and activity, but no more than 10% per week.
SHIN SPLINTS
DESCRIPTION
Shin splints have become a generic term for pain on the front and side of the lower leg. Pain on the front portion of the lower leg is usually one of three injuries – tibial periosteum, stress fracture or anterior compartment syndrome.
SYMPTOMS
Tibial periosteum – This is an inflammation of the tissue that covers the tibia. The pain is usually felt on the inside of the shin. Pain is mild in the early stages but increases as the injury develops. Pain is felt when the ankle is bent downward against resistance.
Stress fracture – Stress fractures are small cracks in the tibia or fibula. Pain is mild at first and progresses to intense pain that prohibits activity. The pain is easy to localize and is tender to the touch. Pain is usually on the front or inside of the shin.
Anterior compartment syndrome – The muscles in the front of the lower leg are enclosed within membranous walls. When these muscles grow too large for these compartments, pressure builds up which causes pain. The pain is mild in the early stages but can build to intense levels. This injury is usually located on the outside part of the shin.
CAUSES
Shin splints are overuse injures and are caused by repetitive pounding motions such as running, especially downhill running. Rapid increases in volume can increase the chances of suffering these injuries. Weak or tight muscles also contribute to this injury. Over-striding is a common cause of shin spints.
TREATMENT
If a stress fracture is suspected, diagnosis and treatment by a physician is required.
Rest, Ice, Compression and Elevation (RICE). During the first 24 to 72 hours, the area should be immobilized. After this initial stage some light activity should be included in order to keep range of motion and strength from deteriorating. Ice should be applied to decrease swelling, bleeding and pain. Compression in the form of a wrap of some sort will help minimize swelling. Check the wrap often to be sure that circulation is not cut off. Elevation of the injured area will help keep fluids from accumulating around the injured area and causing swelling.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 15 minutes.
Consult your physician.
Recovery time can take from 5 days to several months depending upon the seriousness of the injury.
A program of strength training and stretching will help prevent future injury. Adjusting your running stride so that you land with your foot directly under your center of gravity with a flat footed or ball first foot plant, will also prevent this injury.
STRESS FRACTURE OF THE HEEL BONE
DESCRIPTION
A stress fracture is a crack or series of cracks in a bone. This is caused by repetitive impact such as running and dancing.
SYMPTOMS
Pain is usually low grade in the early stages and progresses to a more severe pain that prohibits continued activity. The pain is usually easy to localize by pressing on the affected area. The pain increases with activity.
This injury is difficult to self-diagnose. If you suspect a possible stress fracture, consult with your physician.
CAUSES
Excessive activity, especially a sudden increase in activity is the most common cause of a heel bone stress fracture.
TREATMENT
Discontinue weight-bearing activity. Perform non-weight bearing exercises such as swimming and biking to maintain cardiovascular conditioning.
Take appropriate medications for pain and inflammation.
Apply ice to the area 4 – 5 times per day for 10 minutes.
Consult your physician.
A cast is usually not required for this injury. Approximately two months of no weigh-bearing activity is required for full healing.
PREVENTION
Do not suddenly increase your activity. Make increases slow and gradual.
RUNNERS KNEE
DESCRIPTION
Runners knee is an overuse injury that involves pain in front of or on either side of the kneecap. This is the most common knee injury among runners. Volleyball, basketball and tennis players also suffer from this injury.
SYMPTOMS
Pain is mild in the early stages but becomes worse as the condition progresses. The pain may be hard to localize and may feel like an entire area is in pain. There may be a grinding sensation behind the kneecap. Sometimes the knee may feel as if it is giving way. The pain may worsen after sitting for long periods of time or when going up and down stairs.
CAUSES
It is thought that a miss-tracking kneecap is the main cause of runners knee. The kneecap can be miss-aligned because of excessive foot pronation (foot turning inward), rotation of the knee or wide hips. Weak or tight hamstring or quadriceps muscles also contribute.
TREATMENT
Mild cases may be treated by discontinuing the activity that caused the injury. Apply ice to the area 5 times a day for 15 minutes.
If the condition does not improve within 2 weeks, see your physician.
Performing knee extensions, lunges and leg presses, to strengthen the quadriceps muscles, may help prevent future injury.
