Running Injuries

Runners Knee

Runner’s knee, also known as patellofemoral pain syndrome (PFPS), is a common condition that causes pain at the front of the knee, around or behind the kneecap (patella). It often arises from overuse, repetitive stress on the knee joint, muscle imbalances (especially in the quadriceps), poor alignment of the kneecap, and issues with foot mechanics. Weak hip or core muscles can also contribute to knee instability. It can cause swelling, grinding and clicking, and tenderness around the kneecap.

Achilles Tendinitis

Achilles tendinitis, or tendinopathy as it is now commonly referred to, is an overuse injury of the Achilles tendon, the large tendon that connects the calf muscles to the heel bone. It can also result from slight degeneration of the tendon over time. It’s typically caused by repetitive or intense strain, sudden increases in running mileage or intensity, tight calf muscles, inadequate stretching, running on hard surfaces, or poor footwear choices. Symptoms include pain and stiffness along the Achilles tendon, particularly in the morning or after exercise, and often worsens with activity. Tenderness along the tendon, swelling, thickening, and a creaking or grating sensation when moving the ankle are common signs.

Plantar Fasciitis

Plantar fasciitis, or plantar fasciopathy, is a common condition causing pain in the heel and arch of the foot. It involves inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot from the heel bone to the toes. It also connects to the Achilles tendon. Causes include overuse, repetitive stress, tight calf muscles, high arches or flat feet, obesity, and improper footwear. Symptoms typically include sharp, stabbing pain in the heel or arch, especially worse in the morning or after rest. The pain usually decreases with gentle activity but worsens with prolonged standing, sitting, or walking.

Shin Splints (Medial Tibial Stress Syndrome)

Shin splints, or medial tibial stress syndrome (MTSS), refers to pain along the inner border of the shinbone (tibia). They are often caused by overuse, repetitive stress on the shinbone, and surrounding muscles, particularly from running. Contributing factors include flat feet, overpronation, tight calf muscles, running on hard surfaces, and sudden increases in training intensity. Symptoms include dull, aching pain along the inside of the shinbone, pain that worsens with exercise, tenderness along the shin, and mild swelling.

Causes of Running Injuries

Common causes of running injuries include:

• A sudden increase in training volume or intensity

• Transitioning to more challenging running surfaces, such as uneven terrain

• Tight muscles due to a lack of regular stretching, both before and after running

• Muscular imbalances not only in the area of pain but also in surrounding joints

• Inadequate footwear and poor foot mechanics

• Ignoring gradual training increases and muscle conditioning

Listening to your body is crucial. If aches and pains persist, it’s best to address them early to ensure better overall training and race outcomes.

Running Load

Every time your foot hits the ground while running, approximately 2-3 times your body weight goes through your feet, and the load on your Achilles can be even greater (6-7 times body weight). The patella tendon takes about 5 times body weight, and the patella-femoral joint (where the kneecap meets the thigh bone) also endures significant load.

Given that a runner with a stride length of around 1 meter will take approximately 80,000 steps during a marathon, the cumulative load is immense. This explains why runners often struggle to walk the day after completing a marathon!