Running is not, in itself, a dangerous sport. But it has to be said that the injury rate is fairly high. Every year, 1 in 2 runners gets injured — sometimes for a day or two, sometimes for much longer. Below is a brief overview of the most common running injuries you may encounter, whether you run on roads, do trail, or any other type of running.
Running injuries: the top 5 most common
Plantar fasciitis
This is the irritation affecting the fascia located under the foot. The fascia is a broad band of tissue that supports the plantar arch and connects the heel 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 great deal of stress during walking and running.
Plantar fasciitis corresponds to sensations of intense burning that run through the entire plantar arch from the heel. They are often at their worst first thing in the morning and in the hours following a race or training session.
The causes of plantar fasciitis can be varied, but it is most often linked to excessive pronation of the foot or the use of worn-out shoes with insufficient 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 tendency to become chronic. This is made worse by failing to consult a specialist and seek treatment at the first signs of the condition.
Iliotibial band syndrome
This problem is characterised by burning pain on the outer side of the knee. The pain tends to be present and intensified during and after physical activity. Over time, pain can also appear in the knee after prolonged sitting or during sustained deep knee flexion.
This problem stems primarily from the friction of the large fascia (the iliotibial band) against the lateral bony prominence of the femur (the lateral epicondyle). The iliotibial band is a wide strip of tissue running from the hip to the knee. This band moves during flexion and extension of the knee, 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 morphology — that create this chronic pain.
Since 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 ultimately resolves this type of pain — but a consultation is always necessary to properly assess the problem and, where needed, put other treatment protocols in place.
Achilles tendon tendinitis
The Achilles tendon is well known — in popular culture it is seen as a true weak point of the human body, yet it is in fact the largest and strongest tendon in existence.
It is in fact constantly put under stress by walking, various foot movements, impacts, jumps and of course running. It is essentially the tendon that stores energy for foot propulsion.
Achilles tendon tendinitis is characterised by a sharp, highly localised pain. It very often appears first thing in the morning and, over time, also accompanies you at the start and end of every training session.
Sometimes the tendon presents an abnormal thickness and, in such cases, also a constant pain that intensifies when touched.
The factors that predispose to injury of this tendon can include a biomechanical issue with the foot or a muscular deficiency around the tendon. Overtraining can also be at the root of the problem or make it worse. Running on sloped surfaces can also aggravate the condition.
Medical attention is essential as soon as symptoms appear, to prevent more serious damage and reduce the risk of rupture. A period of rest is often necessary, and a biomechanical assessment of the foot is strongly recommended to identify the root cause of the problem.
Tibial periostitis
Tibial periostitis is fairly common among runners and represents a significant source of chronic pain. It is characterised by a dull ache in the shin that can persist for 2 to 4 days after an intense effort or a sustained 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 muscle tendons at the level of the shin. In fact, the entire posterior muscle chain of the leg is placed under abnormal strain — this can sometimes result from changes in running surface or shoes. These pains should not be ignored, as prolonged onset can lead to a complete stop of all physical activity for many weeks, or even longer. Consulting a specialist is always necessary to assess the situation, identify the source of the injury and correct 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 the pain sets in, it is present constantly — not only during or after running sessions, but as a daily presence in a runner's life.
This injury can be tricky to resolve, which is why it is feared by medical professionals. It can stem from a change in running shoes or everyday shoes. But it is also frequently caused by wearing a shoe that doesn't suit your foot. It is advisable, for example, to pay attention to the drop of your shoe when running. Some recent shoe models with a progressive drop allow for a perfect transition towards a more natural, less damaging stride.
A full podiatric assessment is then needed to determine what type of shoe to choose and, above all, to find the shoe suited to your activity — otherwise you risk a permanent injury that not only affects performance but also impacts everyday walking.
