Health Topics for Sports Medicine

Department of Orthopaedic Surgery

UI Family Care

Running Injuries

People with normal joints can enjoy running and jogging for a lifetime. As they age, regular exercisers are less likely to develop physical problems than inactive people. Actions can be taken to avoid injuries. Most running injuries can be prevented.

Common running injuries are problems related to pain in the feet, shins, calf, and knees. Treat running injuries with RICE therapy: rest, ice, compression, and elevation. Take aspirin or ibuprofen to reduce inflammation. These medications should not be taken without approval from your healthcare provider if you have an ulcer, kidney problems, an allergy to aspirin, or are on a blood-thinning medication.

Injuries like sprains, strains, and tendonitis can be avoided. So can heel bone spurs, black toenails, shin splints, and stress fractures. Footwear, training mistakes, faulty exercise techniques and abnormal bone structure, along with the environment are the most common causes of running injuries.

Wear stable shoes with proper arch supports and cushioning. Shoes lose 60 percent of their shock absorption after 300 to 500 miles of use. Anyone who runs 10 miles a week should buy new shoes after 9 to 12 months.

Too much, too fast, too soon are the usual training mistakes. Trying to exceed one's limit puts the runner at risk. Increase pace and mileage gradually. Stretch before and after every run and get plenty of rest between runs.

Cross train with cycling, swimming, or cross country skiing. Allow the body to grow stronger. Avoid injury by increasing mileage NO MORE than 10 percent each week. The risk of overuse injuries rises when weekly mileage exceeds 40 to 50 miles. Stop running if joint pain or swelling exists.

Faulty techniques and abnormal bone structure can affect running performance and risk for injury. Examples are an abnormally curved spine, differences in leg length, high arches, and excessive muscle tightness. Abnormal shoe wear patterns are a sign of these problems and the right shoes can correct them. Proper shoes can also reduce the risk for overuse injuries of the knees and ankles.

Terrain, altitude, temperature, and air quality can affect performance and physical health. Run on soft surfaces like a track, dirt road, grass, or treadmill. Avoid running down hills. Downhill running puts extra stress on the knee and lower leg. Avoid running in hot or cold temperature extremes and when pollution levels are high. Become adjusted to high altitude changes slowly with gradual increases in speed and distance.

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