This story first appeared on Greatist.com.
Laura Schwecherl—Make no bones (or muscles or tendons) about it: Start running, and there’s a good chance injury may follow. Some estimate that nearly 80 percent of runners are injured each year. (They don’t tell you that before joining the track team.) Most injuries are caused by overuse—applying repeated force over a prolonged period of time. Sudden changes in training volume, whether a newbie or a vet, can also do some damage. Here are 12 of the most common ailments that plague those who hit the pavement, along with a few ways to stop the pain
1. Runner's knee
Experiencing a tender pain around or behind the kneecap is usually a sure sign of patellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is so common among runners it was named after them.) The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the kneecap, so stick to flat or uphill terrain, and opt for softer running surfaces whenever possible. To treat the pain, experts suggest taping your knee or using a knee brace, taking anti-inflammatory medications, and cutting back on mileage
2. Achilles tendinitis
The swelling of the Achilles, the tissues that connect your heel to your lower-leg muscles, can be caused by many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having a naturally flat foot . To help sidestep pesky pain, make sure to always stretch the calf muscles post-workout and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on the path to recovery.
3. Plantar fasciitis
This tricky-to-pronounce pain is due to inflammation, irritation, or tearing of the plantar fascia—doctor speak for the tissue on the bottom of the foot. Excess pounding on the road or strapping on unsupportive footwear (read: flip-flops) can be the culprits here. This leads to extreme stiffness or a stabbing pain in the arch of the foot (sounds like fun right?). To soothe your sole, wear shoes with extra cushion, stretch your heels (rolling a tennis ball works great), and get ample rest to help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases, getting a steroid shot into the heel (ouch!) to speed up recovery and keep on rolling (er, running).
4. Shin splints
If you’re a runner who’s never experienced that aching, stabbing sensation in your shins, please tell us your secret! Among the most nagging of injuries, shin splints occur when the muscles and tendons covering the shinbone become inflamed. To stop the stabbing, try icing the shins for 15-20 minutes and keeping them elevated at night to reduce swelling. Prevention is a liiiittle trickier, but researchers have found shock-absorbing insoles that support the arch do help . Also make sure those sneakers are the right fit for the foot, and stick to running on softer grounds whenever possible. Avoid hills too, which put extra force on the shin’s tibialis muscle.
5. Iliotibial band syndrome
Distance runners take note: This injury is not your friend. ITBS triggers pain on the outside of the knee, due to the inflammation of the Iliotibial band, a thick tendon that stretches from the pelvic bone all the way down your thigh. Common culprits include increased mileage (half-marathon training, anyone?), downhill running, or weak hips. To ease the ache, give those muscles some love. Specific stretches, along with foam rolling, may decrease inflammation and help reduce pain.
6. Stress fracture
Non-contact sports can lead to broken bones too. Stress fractures are tiny cracks in the bone caused by repeatedly pounding greater amounts of force than the leg bones can bear. If this happens to you, taking some time off is a must and usually involves crutches with a side of physical therapy. And in some cases, an x-ray may reveal it’s time to go under the knife. To avoid the sidelines, make cross-training your BFF to avoid overuse, wear proper shoes, and get enough calcium to keep bones strong.
7. Patellar tendinitis
It’s often referred to as “jumper’s knee,” but this injury is also common among distance runners. Patellar tendinitis strikes when overuse (sensing a pattern here?) leads to tiny tears in the patellar tendon, which connects the kneecap to the shinbone. Overpronation, over-training, and too many hill repeats are likely causes. To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads (at the gym or at home), and ice the knee at the onset of pain. Doctors also recommend physical therapy to help soothe and strengthen the tendon.
8. Ankle sprain
A sprain occurs when the ankle rolls in or outward, stretching the ligament (and causing some serious pain). Curbs, potholes, tree branches, or just an unfortunate landing are just a few of the culprits. Recovery may be a little shaky at first, but many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle. Stick to some solid rest after the sprain occurs—how long depends on the sprain’s severity, so see a doc for a more specific game plan. They might also recommend an ankle brace or air cast, and taping it up when you’re ready to get back out there to prevent re-twisting.
9. Pulled muscles
When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle. (The calf and hamstring are common muscle pulls among runners.) Overuse, inflexibility, and forgetting to warm-up are a few possible causes. To prevent a pull, make sure you do a proper warm-up, cool-down, and dynamic stretching pre-workout. While the pain persists, lay off running (up to five days!), and stick to gentle stretching and icing the muscle.
More annoying than a younger brother, blisters can pop up when we least expect it. As the heel rubs against the shoe, the top layer of skin can tear, leaving a bubble between the layers of skin. The best way to beat ‘em is prevention: Make sure the shoe (literally) fits and wear a good pair of synthetic socks. If a blister still appears, cover it up with special Band-Aids, moleskins, or gels.
For most, there’s no escaping it. When skin rubs against skin (we’re looking at you, thighs), the skin can become angry and irritated. To stop the sting, throw on a pair of longer running shorts or capris to avoid that skin-on-skin action. When in doubt, there are also products like body-glide to keep things moving.
12. Side stitches
Ever get that awful pain on the side of the stomach? Formally called exercise-related transient abdominal pain (ETAP), side stitches can really creep up—affecting nearly 70 percent of runners. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posture could be to blame. If it strikes, try bending forward and tightening the core, or breathing with pursed lips to help ease pain .
Just Beat It
Still hell-bent on racking up the miles? (Yeah, most runners are.) Remember there’s a fine line between pushing through and pushing your luck—and only you (and your doctor) will know what’s best when the running gets rough. To minimize the aches and pains, consider these general tips to stay on the safe side:
1. Stick to the 10 percent rule.
Don't increase mileage by more than 10 percent each week. Upping those miles unexpectedly is a major reason overuse injuries occur!
2. Warm up and cool down.
Heading for an intense run? Remember to warm up and cool down to ease your body in and out of a workout. This will help keep injuries at bay.
3. Fix your form.
Smooth and efficient is the key. Not only will poor form hinder performance, it could lead to unnecessary pain. Make sure to use correct running technique to prevent injuries, especially shin splints and back aches. Imbalances can also lead to problems down the road, and it never hurts to visit a skilled physical therapist who can help identify and address any biomechanical issues.
4. Replace your sneakers.
Keep track of how many miles those shoes have logged, and replace them every 600 miles—if not sooner! It’s also worth swinging by a specialty running shoe store, where the staff can help you figure out which shoe is the perfect fit.
5. Keep it even.
Avoid running on uneven surfaces that put unnecessary stress on ligaments. While off-roading is a fun change of pace, rough terrain may make it easier to twist an ankle—so be extra careful on the trails.
6. Add in strength training.
Don’t disregard those dumbbells, even if running is your main gig. Lifting can increase structural fitness, which helps bones, ligaments, tendons, and muscles endure all that pounding. Pay special attention to strengthening hips, too, since weak hips are linked to higher rates of injury.
7. Know your limits.
Shocker: Overtraining can cause overuse injuries. Make sure to take at least one day off per week, and mix up those fartleks and hill-repeats with some easier recovery runs. Don’t forget to pencil in regular rest days, too. You (and your body) deserve it!
Remember that none of this information should substitute professional medical advice. Definitely check with a doctor or physical therapist first once those aches and pains arise!