Common Running Injuries

Having recently suffered a running injury in the form of a metatarsal fracture, I felt it was a good idea to familiarise myself with other injuries that runners can suffer from and identify the best ways to avoid these stopping me from running. 

Below I've listed some common running injuries. 

• Heal Pain - Similar to my injury, this will rear itself with pain or swelling in the heel or bottom of the foot, normally occurring if you suddenly start doing a lot more running, if you run uphill or if your shoes aren't supportive enough or are worn out. You won’t be able to run with heel pain. If you treat the pain early enough, it will normally go away in two to three weeks, after which you should be able to start running again.
  Top Tip - Freeze a small bottle of water, then place it on the floor and roll it back and forth under your foot for about 20 minutes. 
• Muscle Strains - The most common strains due to running are in the hamstring muscles or calf muscles. Strains often affect new runners, whose muscles are not used to running. You won’t be able to run with a muscle strain. Most strains can be treated at home. Stop running immediately and apply ice to the painful area for around 20 minutes a few times a day. Keeping your leg elevated and supported with a pillow will help reduce swelling. 
• Shin Pain - This occurs on the front of the leg, below the knee. It’s often referred to as shin splints. Runners are often aware of a dull pain in the shin but carry on running. Pain can be relieved by applying ice to the area regularly for the first few days. Shin pain is likely to stop you running altogether. 
• Knee Pain (Runner's Knee) - This can have many causes, such as swelling under the kneecap. The pain may be dull or it could be sharp and severe. To help knee pain at home, apply ice to the knee and stretch. Hold ice (try a bag of frozen peas wrapped in a damp tea towel) on the painful area for around 20 minutes a few times a day. If the pain is severe or the knee is swollen, see your GP straight away. Don’t run if you have pain in your knee.
• Achilles Pain - The Achilles tendon is the tough, rubbery cord at the back of the ankle that links the muscle to the bone. Regular running can cause wear and tear to the tendon over time. To treat Achilles pain at home, apply ice to the area if you can feel a lump there. You can also gently massage the area with your fingers. You could also try using heel wedges in your shoes. A sharp pain will stop you running altogether. Even if the pain is not severe, it’s a good idea to rest until the pain goes, and get it checked if it doesn't go away.

Remember with all of these treatments - 

*Never place ice directly on your skin.*

As I found out being injured can dent your motivation, whatever your injury, it’s important to listen to your body. Don’t run if you’re in pain and only start running again when you've recovered sufficiently. I learnt this the hard way!