Running and Injuries
Running has always been one of the most practiced sports worldwide. It is well known that this type of activity provides numerous benefits to our body: it improves cardiovascular and respiratory efficiency (reducing the risk of heart disease, diabetes, infections, and high blood pressure), lowers anxiety and stress levels thanks to endorphin production, improves sleep quality, and helps strengthen bones, tendons, ligaments, and muscles. Despite all these advantages, as with any sport, runners can experience various types of injuries.
When we talk about running-related injuries, we refer to any situation that causes a runner to reduce their usual distance, speed, and/or frequency for more than two weeks. For simplicity, we can distinguish two main categories of injuries:
- caused by extrinsic factors: these originate from the environment and training errors (training too much and resting too little, training too little but with excessive intensity for one’s level), using worn-out shoes, running surface (dirt, asphalt, slope);
- caused by intrinsic factors: joint limitations and poor flexibility, running biomechanics, previous injuries.
Which muscle groups are most affected?
As we can see, there are many possible causes for injuries in runners; it is often difficult to identify a single culprit for a specific injury. It is therefore up to the referring therapist, through a thorough medical history and functional evaluation tests, to assess together with the individual the contributing factors that led to the problem and, consequently, design a tailored program to allow the runner to return to activity as safely as possible.
The most affected area among both amateur and professional runners appears to be the knee. Patellofemoral syndrome, iliotibial band syndrome, and patellar tendon tendinopathy are often challenging issues for runners. These problems usually do not cause pain severe enough to stop running, but they may persist for several months with mild to moderate discomfort before the individual seeks professional healthcare advice.
The second most affected area is the foot and ankle, where problems such as Achilles tendon tendinopathy, plantar fasciitis, and sprains (usually inversion sprains) occur.
The third and least frequent category includes muscle injuries (especially the calf), meniscal injuries, and shin splints.
Preventing and Treating Running Injuries
This long list of potential injuries can be intimidating for newcomers to running. However, we want to emphasize that the benefits far outweigh the risks; running is very good for physical and mental health. With a few simple measures, we can help reduce the incidence of these unfortunate events. As always, prevention is better than cure! Here are some tips for managing your training:
- Always do a warm-up before running (about 10 minutes): perform joint mobility exercises for the back, hips, knees, and ankles, then gradually increase your pace until reaching your training speed;
- After running, allow 5-10 minutes for cool-down: we recommend a slow walk to help the body return to baseline and “rest” condition. For traditional runners, passive stretching, now considered less essential for injury prevention, can be done lightly and briefly (no more than 1 minute continuously);
- Separate training sessions by at least 1-2 days of rest: recovery is as important as training. Running is a physically demanding stimulus (in a positive sense), and time must be allowed for tissue repair to achieve optimal musculoskeletal strengthening. For more experienced runners planning training progression for competition, scientific literature shows that a weekly mileage increase of up to 10% is the safest method to avoid injuries (from the article “Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury” by Nielsen RO et al., published in the Journal of Orthopaedic & Sports Physical Therapy, 2014).
Conclusions
Small and simple precautions will allow you to enjoy your training to the fullest; remember that running is beneficial, but running mindfully is even better. Prevention, listening to your body, and proper workload management are key allies for every runner, whether beginner or experienced.
If you want to learn more about the most common issues in runners, we have created a series of articles dedicated to the most frequent running injuries.
Discover them here:
- Knee and running: the most common problems and how to manage them
- Running and sprains: what happens to the ankle and how to prevent them
- Muscle injuries and shin splints in running
For each area, you will find practical explanations, physiotherapy advice, and useful tips to return to running safely. Enjoy your reading and happy running!
