Running is not, in itself, a dangerous sport. But it must be acknowledged that the incidence of injuries is fairly high. Each year, 1 in 2 runners gets injured — whether for a day or two, or even for a much longer period. Below is a brief overview of the most common running injuries you may encounter, whether in road running, trail, or any other type of running.
Running injuries: the top 5 most common
Plantar fasciitis
This is the irritation affecting the fascia located beneath the foot. The fascia is a broad band of tissue that supports the plantar arch and connects the foot to the toes. The role of the fascia is significant, as it controls the pronation of the foot — that is, its inward collapse. It also absorbs a considerable amount of stress during walking and running.
Plantar fasciitis corresponds to sensations of intense burning that run along the entire plantar arch from the heel. These are often very severe first thing in the morning and also in the hours following a run or training session.
The origin of plantar fasciitis can be varied, but it is often caused by excessive pronation of the foot, or by the use of worn-out shoes with poor foot support over long distances.
There is also a genuine predisposition in people with flat feet or a very high foot arch.
The main drawback of this injury is its chronic nature. This is aggravated when no consultation or specialist treatment is sought from the first occurrence.
Iliotibial band syndrome
This problem is characterised by burning-type pain on the lateral side of the knee. This pain is generally present and intensified during and after physical exercise. Over time, pain may also appear at the knee during prolonged sitting or deep knee flexion.
This problem essentially stems from friction of the iliotibial band against the lateral epicondyle of the femur. The iliotibial band is a broad strip of tissue running from the hip down to the knee. This band moves during knee flexion and extension, rubbing more or less against the lateral bony prominence of the femur. It is these repeated friction movements — more or less pronounced depending on individual anatomy — that create this chronic pain.
As these occur through frequent and repeated friction, they are often associated with overtraining, running on sloped surfaces, and insufficient warm-up.
In most cases, rest is what can overcome such pain, but a consultation will always be necessary to properly assess the problem and, if needed, implement other treatment protocols.
Achilles tendon tendinitis
The Achilles tendon is well known: in popular culture it is seen as a genuine weak point of the human body, yet it is in fact the largest and strongest tendon in existence.
It is in fact constantly exposed through walking, various foot movements, impacts, jumps, and of course running. It is the tendon that stores energy for the propulsion of the foot.
Achilles tendon tendinitis is characterised by a sharp, very localised pain. It very often appears first thing in the morning, and over time it also accompanies the beginning and end of every training session.
The tendon sometimes presents an abnormal thickness, and even in such cases a constant pain, aggravated by touch.
The factors predisposing to injury of this tendon may include a biomechanical problem of the foot or potentially a muscular deficiency around the tendon. Overtraining may also be at the root of the problem or aggravate it. Running on sloped surfaces can also exacerbate this issue.
Medical attention is needed as soon as symptoms appear, to prevent more serious damage and reduce the risk of rupture. A period of rest is often required, and a biomechanical assessment of the foot is strongly recommended to identify the root cause of the problem.
Shin splints
Shin splints are fairly common among runners and represent a significant source of chronic pain. They are characterised by a rather dull ache along the tibia, which can last 2 to 4 days after intense effort or a demanding training session. Once this pain sets in, it tends to reappear with each activity.
This problem stems from tension and stress that cause inflammation of the tendons of the muscles around the tibia. It is in fact the entire posterior muscular chain of the leg that is subjected to abnormal strain: this can sometimes result from changes in running surface or footwear. These pains should not be overlooked, as their persistence over extended periods can lead to a complete halt of all physical activity for many weeks, or even longer. It is always necessary to consult a specialist to carry out an assessment, try to identify the origin of the injury, and address it.
Plantar myo-aponeurositis
In this type of running injury, pain appears on the sole of the foot. It is often localised towards the back, near the heel. Once established, the pain is constant — not just during or after running sessions. It becomes part of the runner's daily life.
This injury is particularly difficult to eradicate, which is why it is dreaded by medical professionals. It can result from a change of running shoe or even everyday footwear. But it is also frequently a case of wearing a shoe that is not suited to one's foot. It is advisable, for example, to pay attention to the drop of your shoe when running. Some recent models with a progressive drop allow for a perfect transition towards a more natural, less traumatic stride.
A full podiatric assessment is then necessary to determine what type of shoe to choose and, above all, to find the shoe best suited to one's activity — failing which a permanent injury may develop that not only hinders performance but also affects everyday walking.
