Running Injuries | Running Injury

Author: Marni Lee Hon Kinesiology, Canfit Pro
Have you ever wondered what it would be like to run like the wind, the breeze blowing in your hair, sweat gathering on your forehead and the continuous beat of your feet as you travel smoothly across a field with no cares in the world? Marathons, middle distance, sprints whatever event you choose good technique and smart running are key. What if you’re perfect form, drinking lots of water and proper eating do not prevent you from injuring yourself? Here are some common injuries found with running.

Injury/ Injury Prevention There are many injuries that can arise from running, just like every other sport. There are some that are more common then others.

Hamstring: Many sprinters encounter hamstring pulls or tears.
Symptoms: There is usually a feeling of tightness, pain and maybe swelling or bruising in the back, upper part of the leg.
Prevention: To help avoid injury make sure you do an in depth warm up including a warm up jog, dynamic stretching and strides (slower runs working up to faster more powerful ones).

ITB (Illiotibial Band): ITB problems are often found with distance runners who run on uneven ground.
Symptoms: You may feel tightness on the outside of the knee or pulling in the upper/outer part of the hip.
Prevention: Rest is the key to recovery from this injury. You can get stretches from the physiotherapy clinic or on the Internet; massage is also good to releave some of the tension. The ITB is not a muscle so you must hold your stretches for as long as 2 min or more to feel the effects.

Stress Fracture: A stress fracture occurs when the bone encounters too much pressure and it causes the bone to crack. Many stress fractures do not show up on an x-ray so they are sometimes hard to diagnose. Many times a bone scan must be used to detect these small breaks in the bone. Fractures from running are often found around the foot and on the shins.
Symptoms: Bruising, tightness, numbness and tingling may occur.
Prevention: Rest is also key in the recovery from a stress fracture along with icing. Seeing a physiotherapist may also aid in the healing process. Remember that if you have a stress fracture and continue to run on it the crack in the bone may increase in size and also increase the pain. Icing this injury may make it feel better and take any bruising away that may exist. Try freezing water in a paper cup, or using an ice cube directly on the injured area. Just be sure to keep moving the ice over the area. Just be careful not to keep the ice in one spot unless you have a cloth over top to protect the skin from frostbite. Ice 10 minutes on 10 minutes off while you watch a t.v show (half an hour to an hour).