Common Running Injuries to Watch For
From IT band syndrome to runner's knee and shin splints, the overuse injuries every runner should recognize, and how to heal.
I ran my first half marathon years ago, and my body today is different than when I started running in college. As I got busier with work and motherhood, I couldn't train the way I used to, and the repetitive stress of running over the years has led to some overuse injuries. Here are a few to watch for if you're an avid runner or athlete.
Iliotibial (IT) band syndrome, my first injury, causes sharp pain around the outside of the knee as the thickened band moves over the femur. Pain may not appear at first but can intensify as the foot strikes the ground and worsen on stairs or hills. Causes include inadequate warm-up or cool-down, foot arch abnormalities, uneven leg lengths, excessive force, IT band tightness, and weak hip abductors. Treatment is RICE (rest, ice, compression, elevation) plus stretching and physical therapy, and you must stop the aggravating activity, sometimes for six weeks or longer.
Patellofemoral pain syndrome, or 'runner's knee,' causes a dull ache at the front of the knee where the kneecap sits, worse with running, prolonged sitting, stairs, kneeling, or squatting. It's often due to repetitive stress, injury, prior ACL repair, or kneecap misalignment, and is more common in young adults and women.
Shin splints (medial tibial stress syndrome) cause pain and sometimes swelling along the inner shin, often when you increase running duration, frequency, or intensity. Rest, ice, and proper footwear help, but untreated shin splints can progress to a stress fracture. Try running on even surfaces like a reservoir path or dirt instead of concrete, and check whether flat feet or high arches mean it's time for new sneakers.
Other injuries to know include piriformis syndrome (buttock pain or numbness when the piriformis muscle presses on the sciatic nerve), Achilles tendonitis, and stress fractures. Listen to your body, warm up and cool down, and don't run through worsening pain.
Dr. Maggie Cadet, MD