Learn about the 5 most common running injuries in Australia and how to prevent and treat them. Stay injury-free with tips on exercises, footwear, and recovery.
Hey runners! Welcome back to our Run Smart: Tips and Guides. Whether you're training for the City 2 Surf or the Sydney Marathon, it's important to stay injury-free. Today, we're diving into the five most common running injuries in Australia*, their causes, and how you can prevent and treat them. Let’s get started!
In this Article:
1. Runner's Knee (Patellofemoral Pain Syndrome)
Runner's Knee is characterised by pain around the kneecap. It often results from overuse, weak muscles, or biomechanical issues.
Causes
Overuse from high mileage.
Weak quadriceps or hip muscles.
Poor running form or biomechanics.
Prevention/Treatment
Strengthening Exercises: Focus on strengthening the quadriceps and hip muscles with exercises like squats and leg lifts.
Proper Footwear: Wear shoes that provide adequate support and cushioning.
Gradual Intensity Increases: Avoid sudden increases in running intensity or mileage to prevent strain on the knees (The Run Experience) (Marathon Handbook).
2. Achilles Tendonitis
Achilles Tendonitis is inflammation of the Achilles tendon, often due to overuse, hill running, or tight calf muscles.
Causes
Increasing mileage too quickly.
Running on hills without proper training.
Tight calf muscles pulling on the tendon.
Prevention/Treatment
Strength and Flexibility Exercises: Incorporate calf raises and heel drops into your routine to strengthen and stretch the calf muscles.
Proper Footwear: Choose shoes with good heel support. (Check out our Post about 5 tips to choose the right running shoes)
Gradual Training Increases: Increase your training intensity and mileage gradually to avoid overloading the tendon (MindBodyGreen) (Marathon Handbook).
3. IT Band Syndrome (Iliotibial Band Syndrome)
IT Band Syndrome causes pain on the outer knee or thigh due to the IT band rubbing against the knee bone, typically from repetitive activities like running.
Causes
Running on uneven surfaces or hills.
Weak hip abductors.
Improper footwear.
Prevention/Treatment
Strengthening Exercises: Strengthen the hip abductors with exercises like side leg raises and clamshells.
Stretching Exercises: Regularly stretch the IT band and surrounding muscles.
Proper Footwear: Ensure your shoes provide adequate support and replace them regularly (The Run Experience) (Australia Wide First Aid).
4. Shin Splints
Shin Splints involve pain along the shinbone, usually caused by overtraining, running on hard surfaces, or improper footwear.
Causes
Increasing training intensity too quickly.
Running on hard or uneven surfaces.
Wearing worn-out or inappropriate shoes.
Prevention/Treatment
Gradual Training Increases: Increase your training intensity and mileage gradually.
Proper Footwear: Wear shoes that provide good support and cushioning.
Stretching and Strengthening Exercises: Stretch and strengthen the muscles of the lower leg to support the shinbone (Run My Way Australia) (Marathon Handbook).
5. Plantar Fasciitis
Plantar Fasciitis is inflammation of the plantar fascia, causing heel pain, often due to repetitive stress or improper footwear.
Causes
Running on hard surfaces.
Wearing shoes with inadequate arch support.
Tight calf muscles pulling on the plantar fascia.
Prevention/Treatment
Proper Footwear: Invest in shoes with good arch support and cushioning.
Stretching Exercises: Stretch the plantar fascia and calf muscles regularly.
Supportive Insoles: Use supportive insoles or orthotics to reduce stress on the plantar fascia (MindBodyGreen) (Marathon Handbook).
When to Seek Professional Help
If you're experiencing persistent pain despite self-care measures, it's time to seek professional help. Chronic pain, swelling, or inability to run without discomfort are signs that you need to consult a healthcare professional. Early intervention can prevent minor issues from becoming serious injuries.
Tips for Preventing Injuries
Chiropractic Care
Regular chiropractic adjustments can help maintain proper joint and spinal motion and address biomechanical issues. This can reduce the risk of injuries by ensuring your body is functioning optimally.
Remedial Massage
Sports massage can alleviate muscle tension, improve circulation, and promote faster recovery. Regular massage sessions can help identify and address muscle imbalances before they lead to injuries.
Assisted Stretching
Incorporating assisted stretching into your routine can enhance flexibility and prevent muscle tightness. This helps maintain a full range of motion, reducing the risk of overuse injuries.
Understanding common running injuries and how to prevent them is key to a successful and enjoyable running season. By incorporating proper training techniques, investing in the right footwear, and including strengthening and stretching exercises in your routine, you can significantly reduce your risk of injury.
Stay tuned for the next blog post in our Run Smart: Tips and Guides, where we’ll 5 Benefits of Holistic Treatment for Runners – Focus on Chiropractic Care, Remedial. If you missed our previous posts, check out our Introduction to the Running Season in Sydney and 7-Minute Full Body Running Warm-Up.
Need help with injury prevention or recovery? Let us at TT Chiropractic & Remedial Massage in Surry Hills support your running journey. Book an appointment with us today and experience personalised care and expert advice.
Book here or call us at 0403 579 729!
Stay tuned for more tips and advice in our Run Smart: Tips and Guides, and let’s make this running season your best one yet!
Check out our full Run Smart: Tips and Guides, where we cover:
*The information on common running injuries was identified through various credible sources, including health and fitness websites, research studies, and publications specific to running and sports injuries. The five injuries listed are commonly referenced in running-related research and articles, making them widely recognised as prevalent among runners.
Here’s how we determined these are the five most common running injuries in Australia:
Runner's Knee (Patellofemoral Pain Syndrome): This injury is frequently mentioned in running injury literature as one of the most common complaints among runners. References include sources like Australia Wide First Aid and The Run Experience (The Run Experience) (Marathon Handbook).
Achilles Tendonitis: Often highlighted in studies and articles focusing on running injuries due to its prevalence among runners. Notable sources include the Marathon Handbook and mindbodygreen (MindBodyGreen) (Marathon Handbook).
IT Band Syndrome (Iliotibial Band Syndrome): Commonly referenced in running injury guides and research. Sources include Run My Way Australia and the Marathon Handbook (The Run Experience) (Australia Wide First Aid).
Shin Splints: Frequently cited in running and sports injury publications due to its occurrence in runners. Sources include Run My Way Australia and Australia Wide First Aid (Run My Way Australia) (Marathon Handbook).
Plantar Fasciitis: Regularly mentioned in the context of running injuries and foot health. Sources include mindbodygreen and other health publications (MindBodyGreen) (Marathon Handbook).
For more detailed information, you can visit the articles on Australia Wide First Aid and other cited sources.
Comments