Running enthusiasts are well acquainted with tendonitis, a recurring problem that can be a real hindrance to sports practice. Tendonitis in running is not only painful, it can also last a long time and affect performance. But what is tendonitis? How does it manifest? Can you continue running with it? This article provides all the essential information about this type of injury and how to prevent it.
What is tendonitis in running?
Tendonitis is inflammation of the tendons, the fibrous tissues that connect muscles to bones. In running, tendons are constantly stressed, whether during strides or when changing direction, which can make them vulnerable to inflammation. The tendon can suffer repetitive micro-trauma due to impacts, friction and sustained effort, hence the need to understand its causes and progression.
Tendonitis generally occurs after overuse, excessive activity or poor choice of footwear. It can also be linked to poor running technique or unsuitable terrain.
How does tendonitis develop?
Tendons are subjected to constant pressure during physical activities, particularly running. When this pressure becomes too high, the tendon fibre can tear or slacken, causing inflammation. Here are some factors that contribute to the onset of tendonitis in running:
- Overuse: Excessive training without sufficient rest periods.
- Micro-trauma: Repetitive movements that don't have time to heal between sessions.
- Poor choice of footwear: Unsuitable shoes can cause pain and injuries.
- Difficult terrain: Running on hard or uneven surfaces puts more pressure on tendons.
What are the types of tendonitis in running?
There are several types of tendonitis that affect runners, each localised to specific areas of the body. Here are the most common:
1. Patellar tendonitis
This tendonitis affects the patellar tendon that connects the kneecap to the tibia. It is common among long-distance runners and often manifests as pain below the knee, accentuated when going uphill or downhill.
2. Achilles tendonitis
Achilles tendonitis is one of the most common in running. It affects the Achilles tendon located at the back of the heel. This pain is felt especially after long runs or on downhill terrain. Wearing inappropriate footwear can also aggravate this tendonitis.
3. Posterior tibial tendonitis
Trail runners are particularly prone to this tendonitis which affects the tendons located at the back of the leg, in the calf area. It often occurs when running on unstable or sloping terrain.
4. Iliotibial band tendonitis
Known as iliotibial band syndrome, this tendonitis 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 tendonitis
It causes pain in the hip, particularly in women. It can occur as a result of muscular imbalances or incorrect running technique.
6. High hamstring tendonitis
Affecting the ischium, this type of tendonitis manifests as intense pain at the back of the thighs. It is often confused with sciatic pain but requires specific treatment.
How does tendonitis manifest?
The symptoms of tendonitis in running vary according to the intensity and location of the inflammation, but general signs include:
- Localised pain: Pain is often felt in the tendon during physical exertion.
- Swelling: Inflammation can cause swelling around the affected tendon.
- Stiffness: The affected area becomes less flexible, limiting movement.
- Tenderness to touch: The affected tendon is generally sensitive to touch and may become warm.
- Acute pain during activity: Pain increases during running and may persist afterwards.
Can you continue running with tendonitis?
The answer depends on the severity of the tendonitis. In the early stages, running may be possible, but this must be done with caution. If pain is moderate, temporary rest and an adjustment to training intensity may suffice. However, in cases of acute or persistent pain, it is strongly recommended to consult a healthcare professional and rest to avoid aggravating the injury.
Here are some tips for managing tendonitis in running:
- Rest: Limit physical activities that stress the tendon.
- Apply ice: To reduce inflammation and pain.
- Do gentle stretches: This can help loosen the tendon, but avoid sudden movements.
- Consult a doctor: If pain persists, a professional diagnosis is essential to avoid complications.
How to prevent tendonitis in running?
The best prevention consists of:
- Vary running surfaces: Alternate between flat terrain, soft ground and hard surfaces to avoid constant overuse of the same tendon.
- Choose appropriate footwear: Quality shoes that are well-suited to your foot type are essential to avoid tendonitis.
- Warm up and stretch properly: Taking time to warm up muscles before running and stretching afterwards can help prevent injuries.
- Don't overdo it: Avoid excessive training and ensure you have sufficient recovery time between sessions.
Tendonitis in running may seem inevitable, but it is preventable and manageable if you listen to your body and apply good prevention practices. Pay attention to your running technique, your equipment, and don't hesitate to adapt your training to avoid any tendon overuse. When in doubt, always consult a professional for monitoring and tailored advice.
