Why does running lead to injuries? Prevention and recovery tips
STEEL Team
January 2, 2025
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Running is a fantastic sport that offers numerous health benefits. However, alongside its advantages, injuries are a common issue for runners. So, what makes running prone to injuries? How can we prevent and recover from these injuries? Let’s explore these questions in detail with STEEL's guidance.
Running injuries are a common issue encountered by many athletes and recreational runners. According to the British Journal of Sports Medicine (BJSM), the injury rate in running ranges from 19.4% to 79.3%, depending on the intensity and level of training of each individual. These injuries can occur in various parts of the body, but they are most commonly found in the knees, calves, heels, and hips.
The core of running injuries lies in overloading the musculoskeletal system, leading to localized damage. In physical activities like running, injuries typically accumulate over time due to repetitive motions, rather than being caused by a single action. When muscles, tendons, and bones are subjected to excessive loads without adequate recovery time, damages gradually develop and can become severe.
Running carries a risk of injuries, especially when improper techniques are used or when overtraining occurs. Understanding the common injury sites not only helps you prevent them but also enables you to recognize early signs and take timely intervention. From the knees to the pelvis, each part of the body can face unique challenges.
The ankle is subjected to significant pressure and load during running, making it prone to injuries.
Below are some common ankle injuries that runners often experience:
The knees bear significant stress and impact during running, making them one of the most injury-prone areas.
1. Runner’s Knee (Patellofemoral Pain Syndrome - PFPS):
This injury typically occurs at the front of the knee and around the kneecap. Symptoms include pain and aching in the front and surrounding areas of the kneecap, especially during running, prolonged sitting, or climbing stairs. Common causes are improper running techniques, weak or imbalanced quadriceps muscles, or repetitive stress on the knee.
2. Patellar Tendinitis:
This affects the patellar tendon, located just below the kneecap and extending to the tibia. Symptoms include pain and swelling at the front of the knee, directly below the kneecap, which intensifies with jumping, running, or bending the knee. The primary causes are running on hard surfaces, sudden increases in training intensity, or inappropriate footwear.
3. Knee Bursitis:
This involves inflammation of the bursae around the knee, particularly the prepatellar bursa (in front of the kneecap) and the infrapatellar bursa (below the patellar tendon). Symptoms include swelling and pain at the front or side of the knee, with the skin around the affected area feeling warm and red. Pain worsens with movement or pressure. Causes include repetitive pressure or injury to the knee area.
4. Meniscus Tear:
This injury occurs in the cartilage (meniscus) within the knee, either on the inner (medial) or outer (lateral) side. Symptoms include pain, swelling, stiffness, and a "locking" or "catching" sensation when attempting to move the knee. Pain intensifies when twisting or bending the knee. Causes are often sudden twisting of the knee or bearing heavy loads during running.
5. Iliotibial Band Syndrome (ITBS):
This condition affects the iliotibial band, a fibrous band running along the outer thigh from the hip to the knee, where it contacts the femur. Symptoms include pain and discomfort on the outer side of the knee, especially when running downhill or after long runs. The pain may radiate along the band. Common causes include improper running techniques, weak hip muscles, or running on uneven surfaces.
6. Knee Osteoarthritis:
This degenerative condition affects the knee joint, where cartilage between the femur and tibia wears away. Symptoms include dull and persistent knee pain, stiffness in the morning or after prolonged sitting, swelling, and reduced range of motion. Causes include overloading, aging, or a history of previous knee injuries.
Hip injuries during running can cause significant pain and limit mobility, impacting performance and comfort. Common hip injuries include hip flexor strain, hip tendinitis, iliotibial band syndrome, stress fractures, and gluteal muscle injuries.
1. Hip Flexor Strain:
This occurs in the hip flexor muscles located at the front of the hip and pelvis. Symptoms include pain in the front of the hip, difficulty lifting the leg or bending forward, and increased pain during running. Common causes are repetitive stress, inadequate warm-ups, or weak muscles.
2. Hip Tendinitis:
This condition affects the tendons of the hip muscles running from the pelvis to the thigh. Symptoms include hip pain, swelling, and warmth in the affected area, with discomfort intensifying during movement or running. It is primarily caused by overuse or repetitive stress on the hip tendons.
3. Hip Stress Fracture:
This involves small fractures in the pelvis or femoral head. Symptoms include dull, aching pain in the hip that worsens with running or prolonged standing but subsides with rest. There may also be mild swelling and tenderness when touching the affected area. Common causes are repetitive impact and overloading the pelvic or femoral bones.
4. Gluteal Strain:
This injury involves the gluteus maximus, medius, or minimus muscles. Symptoms include pain in the back of the hip, difficulty sitting or standing up, and increased discomfort during running or movements involving the gluteal muscles. Causes include repetitive strain, improper warm-ups, or weak gluteal muscles.
Injuries can lead to a range of issues, from pain and limited mobility to decreased confidence and motivation for training. Without timely and proper treatment, injuries can result in prolonged consequences and negatively impact overall health.
Here are some of the key effects injuries can have on your running health and performance:
Injuries are not uncommon when participating in physical activities, including running. Understanding how to prevent injuries is crucial for protecting yourself from unwanted setbacks. To support runners in safely conquering their goals, STEEL’s experienced coaching team has compiled the following essential tips:
Warming up is a critical step to prepare your muscles, improve blood circulation, and lubricate your joints, thereby reducing the risk of injuries during runs. Spend 5-10 minutes performing light warm-up exercises such as wrist and ankle rotations, body twists, and forward bends.
To avoid common running injuries, creating a structured training plan is essential. An effective running plan not only improves performance but also protects your body from unnecessary damage. Gradually increase training intensity instead of making abrupt changes, allowing your body time to adapt and build strength naturally.
Seeking professional support is highly beneficial. Certified coaches, like those at STEEL, can provide personalized training plans tailored to your abilities and goals. With professional guidance, you can safely maintain your passion for running, achieve significant progress, and minimize injury risks.
Minimizing the risk of injuries and ensuring efficient recovery requires a well-structured recovery plan. Recovery can be categorized into two types: active recovery and passive recovery.
Active Recovery
Active recovery involves gentle activities that promote faster and more effective healing. Light walking is a simple yet effective way to improve blood flow to muscles, reducing pain and stiffness. Additionally, incorporating light exercises such as stretching and yoga can enhance flexibility and alleviate muscle tension. These activities not only relieve discomfort but also help prevent future injuries.
Passive Recovery
Passive recovery does not require active participation but has profound effects on the body’s ability to regenerate and heal. Quality sleep is the most critical aspect of passive recovery. During sleep, the body produces growth hormones that regenerate and repair damaged muscle tissues.
Sports massages are another highly effective passive recovery method. They help relieve muscle tension, improve blood circulation, and enhance flexibility, thereby reducing pain and supporting recovery after intense running sessions.
Combining Both Methods
Integrating both active and passive recovery methods allows you to return to running quickly and safely without recurring injuries. The most important aspect is to listen to your body and adjust your recovery plan to suit your personal needs, ensuring the most effective healing process.
Wearing suitable running attire and footwear ensures comfort during movement and reduces the risk of injuries. Choose running shoes that fit well, provide good cushioning, and are appropriate for the terrain you run on.
Anyone participating in running should equip themselves with essential first aid skills to know how to handle injuries during their runs. Whether you’re a beginner or an experienced runner, STEEL believes it’s crucial to understand the steps to manage injuries effectively, as outlined below:
When an injury occurs during a run, initial first aid is crucial to alleviate pain, minimize swelling, and protect the injured area. Below are some basic first aid steps you can apply:
After performing initial first aid, consult a doctor for an accurate diagnosis and treatment. A medical professional will assess the injury, possibly recommend X-rays or MRIs, and provide appropriate treatment options.
Once medical treatment has shown positive results, begin rehabilitation exercises to restore muscles and joints to their original state, enhance strength, and regain mobility. At this stage, STEEL advises against self-directed rehabilitation exercises at home unless you have a clear understanding of the targeted muscles and their roles. Instead, seek the help of professional recovery specialists to regain your form quickly and safely.
At STEEL, our experienced recovery team offers comprehensive therapies to address the root causes of pain, focusing on sustainable results rather than temporary fixes. This approach ensures your body recovers effectively, enabling you to train better and prevent future injuries.
In addition, STEEL also wants to share the following notes to help you prevent injuries when jogging:
Running offers numerous health benefits, but safety should always come first. By applying injury prevention methods, performing proper first aid, and participating in suitable recovery programs, you can enjoy running safely and effectively. STEEL hopes these insights provide runners with the knowledge to protect themselves and fully embrace the joy of running.
