You run regularly and also many kilometers? Then you may have already "run" one or the other injury. These are the most common running injuries and tips you can use to prevent them.
Running can change your life. It relieves stress, burns calories, and helps you grow beyond yourself. As good as that sounds, unfortunately, jogging has its downsides. More than half of all runners suffer running injuries sooner or later. Mostly due to a lack of technique.
However, the majority of all injuries can be prevented by adding regular technique training & running specific strength training and listening to your body.
With the right running shoes, you can also rule out many injuries in advance. Professional running style analyses help to find the optimal footwear.
These are the most common running injuries:
Anterior knee pain
This is what it feels like: You have severe pain near the kneecap. When you walk downhill or climb stairs, it gets worse.
Here's what you can do about it: Cool your knee with ice for 10 to 15 minutes after running. Reduce the running distances and frequency by half. Take a day off between runs.
This is how you can prevent: Strengthen the outer hip muscle with this exercise: Lie on your side. Support yourself by the elbow and raise the upper leg as high as you can. Hold this position and lower the leg after 10 seconds.
IT Band Syndrome also called Runners Knee
This is what it feels like: Often, pain occurs on the outside of the knee, where the ligament passes the knee. IT band syndrome manifests itself as a painful hardening on the outer side of your thigh.
Here's what you can do about it: Stop your running immediately. Cool the affected area with ice. Massages and anti-inflammatory gels help.
This is how you can prevent: Take a break from running for 2 to 3 weeks. To avoid overloading the ligaments, avoid running too long distances. Incorporate running ABCs into your running training. Reduce downhill running and uneven surfaces. Shoe inserts and knee tapes can also help.
The tibia edge syndrome
This is what it feels like: You have pain along your shin. You usually feel it at the very beginning of your run.
Here's what you can do about it: Cool the affected area and stretch your calves regularly. Refrain from running until you are fit again.
This is how you can prevent: Especially runners who are just starting jogging are often affected by shin splints syndrome. Increase the distance slowly. Check your running style.
Achilles tendon inflammation
This is what it feels like: You have pain on the back of your leg, near the heel.
Here's what you can do about it: If your Achilles tendon is inflamed, you need to take a break from running for a few weeks.
This is how you can prevent: Stand on the tips of your feet, hold the position for a few seconds and then lower your heels again. Do three rounds of 15 repetitions each. Stretch your calves. It's best to do this over a step. Massage the bottom of your feet with a "trigger roller".
Heel pain
This is what it feels like: You have pain on the bottom of your foot, near the heel. The pain is worst in the morning and at the beginning of the run.
Here's what you can do about it: Stop training for now. Put on ice and rest the foot. Tapping also helps with heel pain.
This is how you can prevent: Mobilize your ankle before running with appropriate LAUF ABC exercises. Stretch your calf muscles regularly even if you have not been running. Preferably 2-3 times a day. Avoid shoes with high heels.
Pain in the thighs
This is what it feels like: You have pain along the back of your thighs.
Here's what you can do about it: "Roll" your thighs with a fascia roller, make yourself a baseline band and rest your legs.
This is how you can prevent: Build leg muscles. Lunges, squats, even side planks help.
The Piriformis Syndrome
This is what it feels like: This is one of those running injuries that you don't immediately associate with jogging. It's because you have back and butt pain.
Here's what you can do about it: Massages and stretching exercises will relieve your pain.
This is how you can prevent: Strength training! Build muscles in your back and strengthen your butt muscles. Most of the time this pain is caused by weak muscles. Check your running technique. Pay attention to the hip extension when running.
My conclusion:
Listen to your body! As soon as you feel pain, take it down a notch. Running injuries take many weeks to fully subside. If you start training too early, you risk long-term consequences. Better yet, incorporate running technique & strength training into your weekly routine on a regular basis!
Werner is a sports scientist, certified marathon coach & trail running guide. He supervises several running clubs and is himself at the start of many running challenges.
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