Running causes repetitive stress to muscles, tendons and tissues around joints and bones. The continuous stress causes
repetitive microtrauma. Overuse injuries result from the body’s inability to keep up with repair of the damage created from
repetitive microtrauma to tendons and muscles. The body’s tissue eventually breaks down resulting in pain, inflammation
and weakness. If an athlete ignores the pain and inflammation and continues to train regardless, it will lead to
macrotrauma and disruption of the tendon or muscle.
The types of overuse injuries encountered in running relate to the repetitive motion the body encounters. In running,
injuries to the lower extremity result from motions involved with weight-bearing locomotion and the foot to surface
interface. The following article will describe the most common overuse injuries encountered in running and how to treat
and avoid these injuries.
1. The P.R.I.C.E. principle
P = Protection – protect the injured extremity
R = Rest – relative rest: cross train or deep water running
I = Ice – apply ice for 20-30 minutes every 2-3 hours for the first 3 days
C = Compression – apply an elastic wrap to reduce swelling
E = Elevation – raise the injured extremity above the level of the heart
2. The R.E.S.T. principle = Resume Exercise below Soreness Threshold
Reduce Volume: 25 – 50%
Reduce Intensity: 10-20%
Reduce Frequency: 25-50%
3. Correct biomechanical problems
Obtain a formal gait analysis and biomechanical evaluation. Use the correct type of running shoes or
have orthotics made if recommended. Strengthen muscle imbalances and adhere to a regular stretching
program.
4. Follow a good Rehabilitation Program
Whether you are prescribed physical therapy or a home exercise program, follow the recommended
program to completion. Returning to activity while prematurely abandoning your rehabilitation program
often results in reinjury.
5. Re-evaluate your training program
Spend time with your coach or a running expert to evaluate your individual training program. A good
training program should emphasize building upon a good aerobic base that includes a gradual 10% per
week increase in training volume ,rest days and easy days, strength training and cross training if necessary.
Race goals and peaking and tapering your training should be planned out in advance.
FIVE MOST COMMON RUNNING INJURIES
1. Iliotibial Band Friction Syndrome
2. Anterior Knee Pain (Runner's Knee)
3. Shin Splints
4. Achille's Tendinitis
5. Plantar Fasciitis
Hamstring Injuries
Stress Fractures
Compartment Syndrome
Posterior Tibialis Tendon Injuries
Metatarsalgia
Sacroiliac Joint Syndrome
Iron Deficiency in Runners
Gastrointestinal Problems
Exercise-Induced Asthma
