Common Running Injuries: Prevention through Stability, Strength, and Flexibility Exercises

Running is a popular form of exercise that offers numerous health benefits, both physical and mental. Whether you’re a seasoned marathoner or a casual jogger, it’s important to be aware of common running injuries and take proactive measures to prevent them.

In this blog, we’ll explore some of the most prevalent running injuries, including hip bursitis, gluteal tendinopathy, hamstring tendinopathy, patellofemoral pain, achilles pain/tendinopathy, shin splints, and plantar fasciitis. However, with proper prevention strategies and targeted strengthening exercises, you can significantly reduce the risk of developing pain or injuries when running.

Hip Bursitis:

Hip bursitis refers to the inflammation of the bursae (fluid-filled sacs) in the hip joint. To prevent hip bursitis, it’s crucial to focus on exercises that enhance hip stability, such as:

• Clamshells: Lie on your side with knees bent and heels together. Lift your top knee while keeping your feet together.
• Glute bridges: Lie on your back, bend your knees, and lift your hips off the ground, engaging your glutes and core.
• Side-lying leg lifts: Lie on your side and lift your top leg upward, maintaining control and stability.

Gluteal Tendinopathy:

Gluteal tendinopathy involves pain and inflammation in the gluteal tendons. Strengthening exercises for the glutes and hips can be helpful in preventing this condition:

• Squats: Stand with feet shoulder-width apart, bend your knees, and lower yourself into a seated position while keeping your chest upright.
• Lunges: Step forward with one leg, bending both knees until the front thigh is parallel to the ground, then push back up.
• Hip abductions: Stand upright, lift one leg out to the side, and return to the starting position.

Hamstring Tendinopathy:

Hamstring tendinopathy refers to the irritation and degeneration of the hamstring tendons. To prevent this injury, focus on strengthening exercises that target the hamstrings:

• Romanian deadlifts: Hold a barbell or dumbbells with an overhand grip, hinge at the hips, and lower the weight while keeping your back straight.
• Hamstring curls: Use a machine or resistance band to bend your knees and bring your heels towards your glutes.
• Single-leg deadlifts: Stand on one leg, hinge at the hips, and lower your upper body while extending the opposite leg behind you.

Patellofemoral Pain:

Patellofemoral pain, also known as runners knee, causes discomfort around the kneecap. Strengthening exercises for the quadriceps, as well as maintaining flexibility, are crucial for preventing this condition:

• Squats with a stability ball: Position a stability ball against the wall at your lower back, then squat down while keeping your back against the ball.
• Leg presses: Sit on a leg press machine and push the platform away from your body using your quads.
• Quad stretches: Stand upright, bend one leg, and bring your heel towards your glutes, holding it with yourhand.

Achilles Pain/Tendinopathy:

Achilles tendinopathy involves pain and inflammation in the Achilles tendon. Strengthening and stretching exercises can help prevent this injury:

• Calf raises: Stand on a step or elevated surface, rise onto your toes, and then lower your heels below the step.
• Calf stretches: Standing with one foot back and one froward with arms outstretches leaning on the wall, lean forward to feel the stretch in the back of your lower leg. Keep you back foot facing forwards and try to keep the heel on the ground when performing the stretch.

Shin Splints:

Shin splints, also known as medial tibial stress syndrome, can be an excruciating and frustrating condition for runners and athletes. These painful shin injuries often result from repetitive stress on the shinbone and surrounding muscles. Here are some targeted exercises that can help strengthen the muscles surrounding your shins.

• Toe Raises: Stand with your feet hip-width apart, and slowly rise onto your tiptoes. Hold for a few seconds, then lower your heels back down.
• Calf Raises: Stand on the edge of a step with your heels hanging off. Rise onto your toes, then lower your heels below the step.

Along with strengthening certain muscle groups to prevent injuries, there are also other strategies you can put in place to prevent the onset of pain when running.

Gradual Progression:

One of the primary causes of running pain is overuse and sudden increases in activity levels. To prevent this, it’s crucial to follow a gradual progression plan when starting a new exercise routine or increasing the intensity of your workouts. Allow your body enough time to adapt to the increased stress on your shins by slowly increasing mileage, duration, or intensity over several weeks.

Wear Appropriate Footwear:
Investing in proper footwear is essential to prevent running pain. Opt for shoes that provide adequate cushioning and stability. Additionally, replace your running shoes regularly to ensure they maintain their shock-absorbing capabilities.

Warm-Up and Cool-Down:
Before every workout, make sure to dedicate time to warm up your muscles and prepare them for the activity ahead. Perform dynamic stretches and light exercises that target your lower legs, such as glute and calf activation exercises. Similarly, at the end of your workout, cool down by gradually decreasing your intensity and incorporating stretches to promote flexibility and prevent muscle tightness.

Cross-Train:

Over emphasising one type of activity, such as running, can place excessive strain on your lower limbs. To prevent injury, incorporate cross-training into your exercise routine. Engaging in low-impact activities like swimming, cycling, or strength training can help reduce the repetitive stress on your lower legs while improving overall fitness and strength.

By following a gradual progression plan, wearing proper footwear, warming up and cooling down, and incorporating cross-training, you can significantly reduce the risk of injury when running. However, if any complications arise, don’t hesitate to get in touch and we can assess and diagnose the cause of pain and provide you with a rehabilitation program to get you back running pain free and doing what you love.

Written by Nicholas Dimos (Physiotherapist)