Common Running Injuries

I am no stranger to injuries. I am currently resting my right knee after having beaten it up during training for the recent Aviva Ironman 70.3 Singapore. Due to an improper bike setup, my knee twisted inward everytime I pedalled. After correction, it no longer hurt while cycling but affected my runs. This was not the first time I got injured.

Injuries happen when we neglect our body’s call for attention. Pain is our body’s way of saying something is wrong. After careful assessment of the cause, we react. If pain was due to a faulty run position then we correct our form and continue. If pain came from our joints then we stop. We forget that our bodies adapt to running not when we are training but when we are resting. Sleep and active recovery help build muscle and restore nutrients needed for the next run or workout.

Because running is considered a high impact sport (on our joints), it may cause many injuries when done without guidance. Either from veteran runners or from professional running coaches, supervision can reduce the chances of getting injured.

The most common running injury is caused by multiple factors like improper joint position or alignment when running, worn-out knee cartilage and an imbalance between opposing knee muscles. Most often referred to as “Runner’s Knee”, Patellofemoral pain syndrome (PFPS) burdens a runner’s training for his first 5K or ultramarathon. Treatment includes strengthening exercises to correct imbalance, correction of running form by a coach and supplements (like Glucosamine) to help restore worn out joint cartilages. After a sudden increase in mileage due to marathon training, runners often face Iliotibial band (ITB) syndrome or plantar fasciitis. Pain coming from an inflamed ITB is felt at the outerside of the knee joint while pain due to an inflamed plantar fasciae is felt at the soles of the foot in front of the heel area. Caused by structures not well adapted to the sudden increase in stress to the joints, ITB syndrome and Plantar fascitiis recover with rest and medications. The least reported (but common) injury caused by running is “Runner’s toe” or Dead Toenail syndrome. Caused by trauma to the tip of the toes after running with improper shoes, this syndrome is easily corrected by buying new and properly fitting shoes with a wider toe box.

Follow a training program and allow our bodies to rest in between workouts. This will reduce injuries which might make us miss our target race. 

Published Sunstar Newspaper April 28, 2011