Running enthusiasts know all too well about tendinitis — a recurring problem that can be a real obstacle to sporting activity. Tendinitis in running is not only painful, it can also last a long time and affect performance. But what exactly is tendinitis? How does it manifest? Can you keep running with it? This article gives you all the essential information about this type of injury and how to prevent it.
What is tendinitis in running?
Tendinitis is an inflammation of the tendons — the fibrous tissues that connect muscles to bones. In running, the tendons are constantly under load, whether during each stride or when changing direction, making them vulnerable to inflammation. The tendon can suffer repetitive micro-traumas from impacts, friction and sustained effort, which is why understanding its causes and progression is essential.
Tendinitis typically occurs after overuse, overly intense activity or a poor choice of shoes. It can also be linked to poor running technique or unsuitable terrain.
How does tendinitis develop?
Tendons are under constant pressure during physical activity, particularly running. When this pressure becomes too great, the tendon fibre can tear or slacken, triggering inflammation. Here are some factors that contribute to the onset of tendinitis in running:
- Overuse: Excessive training without sufficient rest periods.
- Micro-traumas: Repetitive movements that do not have time to heal between sessions.
- Wrong choice of shoes: Ill-fitting shoes can cause pain and injury.
- Difficult terrain: Running on hard or uneven surfaces puts greater pressure on the tendons.
What are the types of tendinitis in running?
There are several types of tendinitis that affect runners, each located in specific areas of the body. Here are the most common:
1. Patellar tendinitis
This tendinitis affects the patellar tendon, which connects the kneecap to the tibia. It is common among long-distance runners and often presents as pain at the bottom of the knee, worse when going up or down stairs or slopes.
2. Achilles tendinitis
Achilles tendinitis is one of the most common in running. It affects the Achilles tendon located at the back of the heel. This pain is felt most after long runs or on downhill terrain. Wearing inappropriate shoes can also aggravate this tendinitis.
3. Posterior tibial tendinitis
Trail runners are particularly prone to this tendinitis, which affects the tendons at the back of the leg, around the calf area. It often occurs when running on unstable or hilly terrain.
4. Iliotibial band tendinitis
Known as iliotibial band syndrome, this tendinitis affects the side of the knee and generally results from repetitive movements over long distances. It is particularly common among long-distance runners.
5. Gluteus medius tendinitis
It causes pain in the hip, particularly in women. It can occur as a result of muscular imbalances or incorrect running technique.
6. High insertion tendinitis
Affecting the ischium, this type of tendinitis causes intense pain behind the thighs. It is often confused with sciatic pain but requires specific treatment.
How does tendinitis manifest?
Symptoms of tendinitis in running vary depending on the severity and location of the inflammation, but general signs include:
- Localised pain: Pain is often felt at the tendon itself during physical effort.
- Swelling: Inflammation can cause swelling around the affected tendon.
- Stiffness: The affected area becomes less flexible, limiting range of movement.
- Sensitivity to touch: The affected tendon is generally tender to the touch and may become warm.
- Sharp pain during activity: Pain increases while running and may persist afterwards.
Can you keep running with tendinitis?
The answer depends on the severity of the tendinitis. In the early stages, running may still be possible, but it should be done with caution. If the pain is moderate, temporary rest and a fit adjustment of training intensity may be enough. However, in the case of acute or persistent pain, it is strongly recommended to consult a healthcare professional and rest to avoid making the injury worse.
Here are some tips for managing tendinitis in running:
- Rest: Limit physical activities that put strain on the tendon.
- Apply ice: To reduce inflammation and pain.
- Do some lightweight stretching: This can help loosen the tendon, but avoid sudden movements.
- See a doctor: If the pain persists, a professional diagnosis is essential to avoid complications.
How to prevent tendinitis in running?
The best prevention involves:
- Vary your running surfaces: Alternate between flat ground, soft terrain and hard surfaces to avoid constantly overloading the same tendon.
- Choose the right shoes: Quality shoes that are well suited to your foot type are essential for preventing tendinitis.
- Warm up and stretch properly: Taking the time to warm up your muscles before a run and to stretch afterwards can help prevent injuries.
- Don't push through it: Avoid excessive training and make sure you allow sufficient recovery time between sessions.
Tendinitis in running may seem inevitable, but it is both preventable and manageable if you listen to your body and apply the right preventive practices. Pay attention to your running technique, your kit, and don't hesitate to adjust your training to avoid overloading your tendons. If in doubt, always consult a professional for tailored guidance and support.
