Ready to Up Your Miles This Spring? 5 Common Runner’s Injuries to Avoid

Spring is only a few weeks away, and with the longer days and warmer temperatures, many runners will be taking their workouts outside. The great outdoors makes it easier to increase your workout mileage and intensity while enjoying some of the beautiful Louisiana scenery, but if you aren’t careful, it can increase your risk of injury, too.

The good news is that if you know what symptoms to look for, you can spot potential foot injuries and other problems early, before they lead to chronic pain or mobility issues. 

At The Foot Institute in Shreveport and Natchitoches, Louisiana, Angelo Morreale, DPM, regularly counsels runners on best safety practices. Read on to discover five of the most common running-related injuries — and simple steps you can take to avoid them. 

Common running injuries to watch for

Being a runner doesn’t guarantee that you’ll get injured, but the repetitive motions and stress that it places on your bones, joints, and soft tissues can increase your risk. Here are five common running-related injuries to be aware of:

1. Runner’s knee

Also known as patellofemoral pain syndrome (PFPS), runner’s knee occurs when the kneecap tracks improperly along the groove that connects it to your thighbone, resulting in pain and stiffness.

This type of knee pain often develops after sudden increases in workout intensity. For example, switching from flat runs to hill workouts too quickly, running on the road instead of a track, or simply increasing your daily mileage too quickly can lead to swelling and discomfort around the kneecap.

2. Shin splints

Shin splints cause sharp, shooting pain in or around your shin bones. Like runner’s knee, this injury often happens after you increase your running intensity or switch surfaces, like transitioning from an indoor track to asphalt on the road. 

Certain factors can worsen shin splints, including wearing footwear that doesn’t provide enough support or shock absorption, or having an abnormal gait (running pattern). 

3. Plantar fasciitis

Plantar fasciitis is a common overuse injury that causes microtears in the plantar fascia, a thick band of tissue that runs from your heel to your toes and supports your arch.

The most common symptom of plantar fasciitis is persistent heel pain, which is typically most noticeable in the morning or after long periods of rest. Many people notice that their heel pain improves once they start moving again.

4. Achilles tendinitis

Achilles tendinitis causes inflammation of the Achilles tendon, which connects the heel bone to the calf muscles. Many athletes develop Achilles tendinitis, but it’s especially common in runners due to the repetitive, high-impact stress it places on the feet. 

Achilles tendinitis is often worsened by tight calf muscles or wearing shoes that don’t provide enough cushion for the heels.

5. Iliotibial (IT) band syndrome 

The iliotibial band is a piece of connective tissue that runs from your hip to the shin and helps stabilize your knee. Iliotibial (IT) band syndrome is an overuse injury that causes persistent, sharp pain on the outside of the knee. 

Your IT band plays an essential role in walking and running, but intense workouts can stress it, increasing the risk of knee pain and stiffness.

Tips for preventing running injuries

Any type of exercise increases the risk of musculoskeletal injuries, but that doesn’t mean they’re inevitable. Here are steps you can take to lower your risk of injury from running: 

Increase workout intensity and length gradually 

When in doubt, remember the saying, “slow and steady wins the race.”

Prioritize proper footwear 

Running shoes should have adequate shock absorption, flexible soles, and proper traction.

Warm up and cool down before and after you run

Warming up helps increase blood flow and lowers injury risk, while cooling down helps prevent delayed onset muscle soreness.  

Incorporate strength and mobility work

Weight lifting and mobility exercises complement running by building muscle, reducing stiffness, and limiting wear-and-tear damage.

Listen to your body 

If you experience knee, heel, or foot pain while running, stop or slow down. Pushing through the pain may lead to more serious problems and set back your recovery. 

It’s always better to take your time and build up your abilities over a period of weeks or months than it is to “go hard” and make yourself more vulnerable to injury. 

We can help you run safely and lower your risk of injury

Running is one of the most common causes of foot pain, knee pain, and ankle pain, but that doesn’t mean you have to give up your favorite exercise. Educating yourself and developing the right strategy can help you stay safe and comfortable as you aim for gradual improvement.  

To make your workouts safer, schedule an appointment with Dr. Morreale at The Foot Institute by calling your nearest office in Shreveport or Natchitoches, Louisiana, today.