How to Prevent Running Injuries

Regular running or jogging is one of the easiest exercise routines to begin, and it’s also one of the most beneficial. Positive health effects from running include improving cardiovascular fitness, strengthening muscles and bones, and managing body weight. Any able-bodied person can take up running at barely any cost. These are some of the main reasons running is such a popular sport and physical exercise.

However, runners are highly susceptible to injuries. One study found that almost half (46%) of all recreational runners get injured every year. And the risk of running injuries is equally high regardless of age, gender, or running experience.

Running injuries are also common among competitive runners and other professional athletes. A 2021 study on professional runners in Kenya, a country that’s famous for producing some of the best endurance runners in the world, reported a 63% injury prevalence rate in just one marathon season.

The good news is that most running injuries are easily preventable. At JAG Physical Therapy, our injury prevention services can help you avoid overuse and traumatic running injuries. And should you sustain a running injury in the lower extremities, the sports medicine team at your local JAG PT clinic will walk you through the recovery process. Book an appointment today to start your personalized injury prevention program or recovery journey, or keep reading to learn more about how to prevent running injuries.

What Are the Most Common Running Injuries, and How Can They Be Avoided?

Some running-related injuries are related to accidents, such as falls, twisting an ankle, or running into an obstacle. These are known as traumatic running injuries.

But most running injuries occur due to overuse, overextension, and poor technique. Such injuries include:

Iliotibial Band Syndrome (ITBS)

ITBS is characterized by an ache or sharp pain on the outside of the knee or hip. The pain may be more noticeable on slower runs or when running on an inclined surface.

The iliotibial (IT) band is a tendon that runs from your pelvic bone to your knee. ITBS occurs when the IT band tenses up and becomes inflamed from rubbing against the pelvic or knee bones.

Runner’s Knee (Patellofemoral Syndrome)

Runner’s knee causes a dull pain underneath or around the kneecap. The pain is aggravated by bending the knee, for instance, while squatting or sitting. This injury occurs when tissues around the kneecap get irritated.

Runner’s knee may be caused by a musculoskeletal defect or the certain way you walk or run.

Shin Splints (Tibial Stress Syndrome)

Shin splints are overuse injuries caused by repeated stress in the shin bone.

A shin splint injury radiates pain along the shin bone (tibia). That’s the long front-facing bone in your lower leg. The pain typically starts when you start running and gradually cools down after running. But eventually, the pain becomes persistent, and you might notice soreness along the inner side of your tibia.

Plantar Fasciitis

Plantar fasciitis manifests as a sharp pain in the bottom of the foot that normally occurs with your first steps in the morning. The pain indicates inflammation of the thick stripe of tissue, known as fascia, that connects the heel bone to the toes.

Repeated stress on the fascia can cause small tears to form, leading to inflammation and pain.

Achilles Tendinitis

Achilles tendinitis usually starts as a mild ache in the lower back leg after a run. The pain grows more severe after prolonged running. Also, you may experience tenderness and stiffness around the calf muscles or just above the heel.

The injury results from repetitive or intense strain on the Achilles tendon, the strongest tendon in the body, which connects your calf to your heel.

Stress Fractures

Stress fractures are tiny cracks that form in bones due to overuse. For runners, stress fractures are usually found in the shin, but they can develop in pelvic and femur bones as well. The symptoms of stress fractures are generally similar to those of shin splints, except the pain is more severe and persistent.

A meta-analysis of 400 articles and 15 studies concludes that most running injuries are caused by overuse. And it goes on to show that overuse running injuries mainly result from training errors. Therefore, most running injuries can be avoided.

Here are seven essential tips for preventing running injuries:

Do a proper warm-up before running.
Wear appropriate running footwear.
Add flexibility exercises into your routine (stretching, yoga, Pilates, etc.).
Make time for cross-training.
Give your body enough time to recover in between training and running sessions.
Correct your running form.
Follow the 10% rule (increase your running intensity, distance, or speed by at most 10% compared to the week before).

How Does Proper Running Form Contribute to Injury Prevention?

If you’ve ever watched an amateur race or public marathon, you might have noticed that not everyone runs the same way. Running techniques, from arm and leg movements to general posture, can vary widely from runner to runner.

Some running forms seem more effortless and natural than others — like you’ll probably see in professional athletes or seasoned runners.

Proper running form is not only elegant and efficient but also safe. The way you run can have a huge impact on your risk of injury. Using the proper running technique reduces strain on the body and especially on injury-prone leg muscles, tendons, and bones. At JAG PT, we offer advanced gait analysis for runners interested in improving their form and performance as well as avoiding injuries caused by improper body mechanics.

Keep in mind these four tips for maintaining good form throughout a run to prevent overuse injuries:

Run in an upright posture. Keep your back straight, your shoulders back, and your chest and hips pushed forward. And maintain a straight gaze ahead without raising your chin.
Compact your arms. Bend your elbows at right angles and keep your arms high above your waist so the wrists nearly rub against your ribs. That way, your arms move in a relaxed back-to-front motion.
Make low-impact strides. Ensure your foot strikes the ground close to the midfoot while parallel to the surface. Also, bend the knee so that the foot lands directly under the knee, not in front of it.
Maintain a high cadence. High cadence does not necessarily mean running fast. Try averaging at least 165 steps per minute, even in slow runs. The higher the cadence, the lower the force on leg muscles and joints.

The Role of Strength Training and Cross-Training in Preventing Running Injuries

Cross-training refers to physical exercises that complement your running training by targeting muscle groups you don’t normally use for running. A cross-training program for runners may include cycling, HIIT, swimming, and rowing.

Strength training, on the other hand, involves physical workouts that contract muscles against resistive force. This typically includes weight lifting, resistive training, and bodyweight exercises. Such workouts strengthen muscles, bones, tendons, and joints.

In general, cross-training and strength training help to increase overall physical performance, dynamic flexibility, mobility, and balance, all of which minimize your risk of injury. You essentially become a stronger, more enduring, all-rounded athlete.

Listening to Your Body: Recognizing Early Warning Signs and Seeking Professional Help

Pain is our body’s natural way of saying “stop” or “something is wrong.” But you might easily confuse injury pain with the general soreness one feels after a rigorous physical exercise. Don’t make this mistake. Acute, localized, or persistent pain is never okay.

Some aches and pains do go away after ample rest and recovery. However, any pain that lingers longer than expected, no matter how dull, is often a sign of injury. Also, any unexplained pain you experience when making natural movements such as squats and calf raises might point to a serious injury.

Seek professional advice if you have any reason to suspect a running injury. The highly-trained therapy team at JAG PT will address all your concerns, help you return to running and any other sports, and even arrange an injury prevention strategy just for you.

Prioritize Injury Prevention with JAG Physical Therapy

At JAG PT, we’re just as passionate about helping athletes at all levels, from recreational to professional, as they are about their chosen sports. If you’re a runner, you don’t want injuries to slow you down, and our comprehensive injury prevention, sports medicine, and return-to-sport rehabilitation services are there for you with every step. Contact us today to find out more or schedule an appointment at your nearest JAG PT location today.