Injuries

Select from the list to find out more about common running injuries

Shin Splints

What is it?

"Shin splints" is actually the symptom of several different ailments in the lower leg. It will manifest itself as a pain or ache in or around the shin area which may be accompanied by swelling and muscle tenderness.

The most common injury that can lead to shin splints is inflammation of the periosteum, which is the membrane covering the fibrous bone. They can also be caused by bone trauma, tendonitis and muscle tears.

The pain may not actually stop you from running, but continuing to do so will make the problem worse.

How does it occur?

Shin splints are often caused by over training, especially by novice runners. Running exclusively on hard surfaces can cause the problem, as can excessive over pronation. This is where your ankles roll in towards each other and muscles and tendons in the lower leg are put under a great deal of stress.

Inappropriate footwear can also be to blame (see our section on footwear selection), and inadequate stretching (see our stretching pages) can contribute to the problem because if the calf muscles are too tight they will put increased stress on the front of the leg muscles.

How to treat it

Stop running until the pain subsides. You can continue training, although you must avoid anything that puts stress on the anterior muscle.

Check that you have the right shoes - use our section on footwear selection, but it is a good idea to visit a specialist shop to find the best pair for you if you suffer from chronic shin splints.

If the pain continues and is sharp and intense making even walking painful, you may be suffering from a stress fracture. If you think this may be the case, visit your doctor immediately.

How to avoid it

Wear the correct shoes, avoid over training, stretch thoroughly before and after exercise and try to run on grass as often as possible.

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Runner's knee

What is it?

A misalignment of the kneecap that causes portions of the cartilage to be under too little or too much pressure. This can result in deterioration of the cartilage. It is usually felt at the inside (medial) edge of the kneecap. Downhill running or even just sitting for long periods with your knees bent can lead to pain.

How does it occur?

Women are more predisposed to suffering from runner's knee due to the larger "Q" angle, essentially the angle of the thigh bone. This is due to wider hips, and places more stress on the knee joint. Other contributing factors include a weakness in the quadriceps (front of the thigh), in particular the VMO which runs along the inside of the thigh bone. Running with "knock knees", tight calf or hamstring muscles or overpronation of the foot are also contributing factors.

How to treat it

Try to reduce your running volume to allow the injury to begin to heal, and in particular avoid downhill running. Performing straight leg lifts (lying on your back, lift the injured leg in the air for 3 or 4 sets of 10. Stretching out the hamstrings glutes and lower back muscles can also help, Seek the advice of a physio early with this one however.

How to avoid it

A functional strength training routine including exercises for the VMO is the best way to avoid this injury. If you do tend to overpronate (the inside of your foot collapses inwards as you strike the ground) then a motion control trainer will help bring you back into a more neutral alignment.

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Plantar fascia

What is it?

Plantar fasciitis is a painful foot condition that is common to both serious and recreational runners alike. Sufferers feel pain in the heel at the origin of the plantar fascia, which is a band of tissue running from the heel along the arch of the foot. Its main purpose is to maintain the shape of the longitudinal arch. The discomfort will be worse when walking or running and will also feel particularly bad in the morning. Swelling isn't usually experienced but if you press your heel you'll certainly notice some serious pain.

How does it occur?

The repetitive nature of running causes damage to the fibrous tissue that forms the arch of the foot, because it is one of the main transmitters of weight across the foot as you run and the stress placed on the tissue is tremendous.

Poor muscle flexibility, expecially in the hips, hamstrings and calf muscles, may also contribute to the problem, as can ill-fitting or over-worn shoes (see our section on choosing the correct running foot wear), or the extra strain placed on the plantar fascia caused by a rapid gain of weight.

How to treat it

Rest, ice packs, anti-inflammatory drugs and good heel cushioning will help ease the condition, as will gently massaging the area. More severe cases may require professional help, such as learning how to support a flat foot through orthotics.

Physiotherapists can also use exercises to improve the intrinsic or small muscles of the foot, which can ease the condition.

How to aviod it

Make sure your shoes have a good mid-foot flexibility and arch support, and that you replace them often. Many people find that changing their running shoes and using an arch support can permanently ease the problem, but ignoring the condition is likely to lead to long-term pain

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Twisted ankle

what is it?

A twisted ankle occurs when you twist the joint beyond its normal range of motion, resulting in a sprain of your ligaments, the fibrous bands that connect your bones together. You can tell if it is sprained because it will swell up and bruise as fluids rush to the area shortly afterwards. The severity of the sprain varies from case to case. Tenderness at the top of the ankle indicates less damage than if the pain is stronger towards the back of the ankle.

How does it occur?

Falling or stepping on uneven ground whilst running and rolling the foot inside is the most common cause. The ligaments on the outside of the ankle are stretched out of position.

How to treat it

Stop running immediately, and apply the ICER principle - ICE (apply ice as soon as possible - place some icecubes into a plastic bag and wrap in a tea towel before applying to the area), COMPRESSION ( use a bandage or tape to compress the area) ELEVATION (raise the foot higher than the heart) and REST (take the weight off the foot and rest it). The sooner you apply this principle the sooner you will recover. You can also take an anti-inflammatory pain killer for the first 48 hours to help reduce the swelling, but always read the label first.

How to aviod it

If you suffer from weak ankles or are prone to twisting your ankle, consider wearing an ankle support when running. In the long term, regular stretching and strengthening exercises will help to reduce the reoccurance of a twisted ankle. Ask a personal trainer or physical therapist for some exercises incorporating the wobble-board to help reduce the risk of repeating the injury.

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