Like this site:


Home
What's New?
Newsletter

Beginners

Beginners
Weight Loss
Beginner Run Programs

Training & Tools

Training
Tips
Calculators
Injuries
Diet

Race Distances

5K
10K
Marathon

Gear

Shoes
Heart Rate Monitors
Apparel
Gear

Freebies

Marathon Training Secrets
Fat Loss Jumpstart

...And Other Things...

Quiz
Books
Questions
Quotes

[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

 

Running Injuries




Running Injuries




In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them !


When it comes to this topic I rather talk about running injury prevention.


Have you got a running injury question?

See the bottom of the page for the Running Injury Helpline.



So many of these smaller or bigger pains and issues can be prevented if runners would follow a few basic pointers (and some common sense !) :

Running Injuries


Injury prevention tip 1 : Mileage
Build up mileage slowly and steadily. Click here for more information.
You might also want to pick up a copy of Daniels' Running Formula. It's a sensible guide to safe but incredibly effective running programs.



Injury prevention tip 2 : Rest weeks
Make every third or fourth week a rest week.
In these weeks cut back your mileage considerably.



Injury prevention tip 3 : Listen to your body.
When running is painful, then stop.



Injury prevention tip 4 : Alternate
Alternate hard and easy days.
Give your body a chance to recover!



Injury prevention tip 5 : Running schedule
Use a balanced running schedule. Have you taken a look at my beginner running programs or my heart rate monitor running programs?



Injury prevention tip 6 : Shoes
Make sure you are using the right running shoes.



Injury prevention tip 7 : Stretching & Strengthening
Your legs have to take a lot of pounding. Make them stronger by stretching and strengthening exercises.



Injury prevention tip 8 : Marathon
Don't run a marathon in your first year....


Running Injuries Sorry, I needed to add the last one explicitly. There are people who run a marathon in their first running year and are completely fine. Usually people who already do other sports. So they do have at least some exercise background.

But I see so many people who start running with the sole purpose of running a marathon. And they want it immediately.... within a year, within four months or even within as much as 12 weeks. I hate to be the one telling you this, but you are very likely heading for disaster. That is, if you use a traditional high-mileage marathon training program.

However, a modern approach to marathon running may work... 100 Day Marathon Plan from Marius Bakken presents a welcome fresh training approach to marathon running that has proven to be very effective. It's the best marathon training program available today.

Marius is a former world-class runner himself (he competed in the Olympics twice) and has worked with top marathon runners from Italy and Kenya. He worked out that many of the training principles used by these elite runners could also be used by normal people. Us. His marathon plan prepares you well for a marathon by first focusing on 5k and 10k training. And only when you are ready for it and when it is necessary he will get you to do marathon training.

Want to get ready for a marathon within 100 days?
Then you need to give the 100 Day Marathon Plan a try.

Click here for more information about the 100 Day Marathon Plan


That said, let's get on with a few common running injuries. The links below lead to articles about these injuries with information on how to treat and to prevent your specific injury. Also check out my article with some running injury prevention tips.


Running Injuries

Foot Injuries


Foot Pain
Foot pain is not uncommon for runners. Just think of the pressure that is applied to your feet every time you take a step. Read up on the most common types of foot pain in this article.


Black toenail
A black toenail, also known as runner's toe is a pretty common injury. It causes some discomfort, but is luckily not as painful as some of the other running injuries described in this section. Good thing is that you can fix your black toenail pretty easily, although you need to be a bit brave...


Running Stress Fractures
Stress fractures happen if your feet or ankles are under severe stress for a long period of time.
They are not fun to have so educate yourself a little about this type of running injury in order to prevent stress fractures.


Posterior Tibial Tendonitis
Posterior tibial tendonitis is a painful condition, affecting the inner side of the foot and ankle. This condition occurs when the posterior tibial tendon becomes inflamed or happens to rupture.


Running Injuries

Heel Injuries


Heel Pain
Heel pain is quite a common issue for runners, both for newcomers and experienced runners. Your heels take the initial shock when you land on your feet, each and every time. This constant pressure on your heels is sometimes too much, because of which you get heel injuries.


Heel Spur / Plantar Fasciitis
Heel spur / plantar fasciitis is the result of too much wear and tear of the tissue along the bottom of your foot (the plantar fascia). It is a painful and long lasting running injury. Worth to learn more about, so you know what the causes are of plantar fasciitis and how you can prevent it!


Achilles Tendinitis
We all get achilles pains sooner or later. I recommend you read the achilles tendinitis article to find out about what commonly causes achilles tendinitis and how you can prevent and treat achilles tendinitis.


Knee Injuries


Running Knee Pain
While running knee pain can easily occur.
After all, the knee is heavily used while running. Learn more about the most common runner's knee injuries in this article.


Iliotibial Band Syndrome
Iliotibial Band Syndrome is an overuse injury. The iliotibial band runs from your hip to your shin on the outside of your leg. The rubbing of the iliotibial band on the bones of your knee cause friction and can cause a whole lot of problems...


Leg Injuries


best running tips newsletter
Click the picture above to
subscribe to the FREE
Best Running Tips Newsletter
Calf cramps / leg cramps
The most common running injury which every runner will suffer sooner or later are those dreaded calf cramps....


Shin splints
Another dreaded runner's injury is shin splints. Luckily you can take simple measures to reduce your chances of getting shin splints.


Hamstring Injury
A hamstring injury can be pretty painful. They can occur quite suddenly, while you are running or working out comfortably, causing severe pain. Many times a hamstring injury is recurrent.


Hip Pain
Hip pain is not the most common among runners. However when you have hip pain it can limit you severely from doing what you have to do...


Upper Body Injuries


Nipple chafing
Whenever I go on a run longer than 45 minutes I end up with bleeding nipples. You too? Then go to the nipple chafing article to find out what you can do about it...


Side Stitch
Find out why you get side stitches during your running and the simple things you can do to prevent it.


Back Pain
Back pain is an issue that many runners face. Check out the article to learn more about running back pain.


Chest Pain
There are various reasons of chest pain for runners. This usually needs to be taken seriously. Check out the running chest pain article to learn more about the type of chest pain you might have.


And don’t forget to nurse/tend to those growing muscles with a therapeutic massage!
For more info, see …... Deserving Body Massage - Relieving muscle soreness and enhancing athletic performance via Sports Massage. In depth info.



Keep those Best Running Tips coming to you !
Subscribe to my newsletter or to my site blog



Go from Running Injuries Page to Best Running Tips Homepage

Google
 
Web www.best-running-tips.com




Have a Question about Running Injuries?

Do you have a question about running injuries?
Although I am not an expert on running injuries (I try to stay away from them..!) you can always ask. I and other visitors to best-running-tips.com can give you advice!

What Other Visitors Have Asked

Click below to see questions from other visitors to this page...

Lower Leg Pain 
I am a 45 year old male with lower leg pain. I finally got off the potato couch last September 2010 I had been on that couch since high school. My first …

Running with a Limp 
Right now I am training for my cross country season. I had to take a couple of weeks off due to an ankle pain and swelling on my left foot. As of right …

Lower Leg Pain 
I used to be a long distance runner, and stopped for a few YEARS. Now that I've gained weight and got back into running about a mile a day I get horrible …

Continue Running with Shin Splint 
Should I keep running with a shin splint? I have had this one for about 4 months, been given orthotics by my physio and have now got neutral shoes, …

Sneezing after Running 
Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue to …

Pins and Needles While Running 
I am experiencing pins and needles to both lower legs and feet during my regular jogging routes. I go for about 4-5 miles each times. Although not …

Torn ACL - Should I Run or Not? 
I am a 270 pound male who has a torn ACL in my knee, and I was wondering if you think its ok to run or should I just stick to walking. My doctor says …

Calf Pain While Running. 
I have been running for about 4 months. However, I had to stop about 2 weeks ago due to a pain in my calf muscle. It doesn't hurt until …

Lateral Knee Pain 
I recently completed a couch to 5 km (30 mins) program. During the last 2-3 weeks I started getting a dull pain in the lateral part of my knee. It only …

Swollen Calf 
I have been running/cycling for 20 years. In mid July I started training for the Snowdon marathon. After 5 to 6 weeks I found that my legs felt heavy experiencing …

Knee Pain After Running 
Thanks for your great site! I'm a completely novice runner - I've recently completed a couch-to-30 minutes running program, and have just started your …

Sprained Ankle Still Swollen After Nearly 2 Months 
While running on an uneven trail I rolled my ankle. I iced/elevated it immediately after, but the next few days I unfortunately did not take care …

Medial Knee Pain Not rated yet
I have medial knee pain which wraps around and sometimes down the back of my calf. I have iced it, stretched it, I wear good running shoes and I have …

Pain in Tibial Bones Not rated yet
I have been running for the last 2 months targeting 10km in 1 hour. Till now I am able to around 6km in 30 minutes. After running I feel pain in the tibia …

Pain on the Outside of My Knee  Not rated yet
Hi, after running about 45 minutes during a soccer game or touch football I get pain on the outside of my knee and cannot run any more. Once I have rested …

Painful Side Stitch Not rated yet
I want to join the British army as a soldier and need to build up my fitness. But I have recently gone to a physiotherapist about how often and painful …

Tired - What Can I Do About This? Not rated yet
I ran cross country varsity last year and ran 5k races. This year my hip started hurting really badly. It still hurts but it has become a more bearable …

Football Running - Strange Run - Injury? Not rated yet
This is my son's fourth year of playing football. He is 13 years old. Last year he was able to be one of the fastest runners/sprinters in the team. Also, …

Chronic Pain in Feet and Lower Legs Not rated yet
I was in the Army in 1993. I went through Basic training and hurt my legs they refused to allow me to stop running every day. I ran through Basic and AIT …

Groin Muscle Pull Not rated yet
I am a 46 year old female, and jog/walk to workout. I experienced a pain in my groin which I first thought was from stretching. Pain became much worse …

Recovering from a sprained ankle? Not rated yet
I was out running 9 weeks ago, when I sprained my ankle quite badly. I had to limp almost a mile to get back home, and by the time I got home my ankle …

Lower Leg Pain Not rated yet
I don't get shin splints per say, what I get is on the posterior of my lower leg. The muscle running up the outside of my shin bone gets so tight that …

Prolonged Calf Muscle Soreness Not rated yet
I am 50 years old and ran every day for a year until I was doing 4-5 miles a day. For the past two months I have been struggling to do just two miles. …

Ankle Bone Rubs on Running Shoes Not rated yet
I seem to have some ankle discomfort. It looks like my running shoe may be rubbing the right ankle around the bone. There is no issue walking. About …

Click here to write your own.

Shin Pain when Running on Treadmill Not rated yet
I am a 30 year old lady who is rather unfit and overweight 14 stone 10 pounds and I want to lose weight and get fit by running. Unfortunately I get …

Dull Aches in Knees, Ankles and Hips Not rated yet
Hello there, I just started week 3 of the beginners 12 week/30 mins programme and have noticed that I'm getting dull aches in my knees, ankles and even …

Shin Splint Pain Not rated yet
I have been doing cross-country and track since I was in year 3 at the age of 7 and it was fine until 3 years ago. At first it was only a dull pain but …

Running with Torn ACL and Cartilage Not rated yet
I tore an ACL 37 years ago when I was 30 yo and never had it reconstructed. About 10 yrs ago I tore the cartilage in the other knee which I had arthroscopy …

Stomach Pain While Running Not rated yet
I have tried to start running, unsuccessfully, many times. When I try to jog, I feel like I have good technique, I pace myself and I breathe correctly. …

Can I Run with a Torn ACL? Not rated yet
Is it ok to run with a torn ACL? Answer by Dominique: Hi there, Thanks for your question about running with a torn ACL. It does not sound …

Knee Pain Not rated yet
I have read a lot about runner's knee and how to get thru it. I have a 16 year old son who runs track/xc and has had knee pain on and off for the past …

Chest Pain While Marathon Running Not rated yet
I am an elite distance runner and competed for England in the Toronto marathon on Sunday. During the last 3-4 miles I developed a pain in the centre of …

Upper Calf Pain Not rated yet
I started experiencing upper calf pain about a week ago. At first my upper right calf was feeling tight and then an electric shock type sensation started …

Rash due to Running - Little Embarrassed Not rated yet
I've been running since past 4 years and have been your follower Dominique since long. In my recent past 3 morning runs past week, I've suffered from …

Pain just below Right Chest while Running Not rated yet
I workout everyday. I have no problems when I do it, but when I start running a pain just below my right chest starts. It starts very mildly but increases …

Beginner Running with Ankle Pain Not rated yet
I am 48 years old and I started running a couple weeks ago. you know run, walk when needed type stuff. I have gone out about 5 times doing pretty well. …

Cramps under Ribs While Running Not rated yet
I am a beginning runner, I am starting off with a 30 minute run. I would say around 20 min into the run I get a cramp right under my ribs. It's …

Left Ankle Pain Not rated yet
I am a beginner runner (at 57 years old female). I am starting out on a treadmill. I've only been at this for 5 weeks. I stay on the treadmill for …

Keep on Running with Shin Splints? Not rated yet
I am new to running and am on week 4 of the 30 minutes in 12 weeks beginner running program. I am a 22 and am in decent shape, I do pilates and other …

Pain in Liver Area While Running Not rated yet
I am running nowadays and I complete 2.7 Km in 18 min. But after completion of about 2.2 Km I experience intense pain in the liver area. It remains …

Knot in Calf Not rated yet
I have just started your running program and get a slight burning in my right calf... so I stopped running! It now feels like a knot on the right side …

Knee and Outer Thigh Pain Not rated yet
Every Summer for the past three years I have joined a gym. This summer I've been running for about 10 mins for 6/7 days, for about 4 weeks when I got this …

Knee Pain Not rated yet
I had knee surgery years ago. I hit my right knee onto a car dashboard during a car accident. Part of my knee cap was removed. It has worked fine for a …

ACL Surgery and My Cross Country Season Not rated yet
I tore my ACL about a month ago playing lacrosse, and I'm scheduled for reconstructive surgery in about two weeks. The MRI showed some meniscus damage …

Thigh Chafing Not rated yet
I have a pair of 1.5 inch inseam shorts and when I run they chafe my crotch area what should I do without changing the length of the shorts? Answer …

Knee Pain Not rated yet
I can run and have no pain, but the instant I stop and walk, one knee feels like its going to collapse and is very sore when extended on the back stride. …

Long Time Runner (17 years) Sleeping Foot Not rated yet
I am a 45 year old male and have been a runner for over 17 years now, ran races, treadmill, outdoor, interval, and trail running. My issue over the …

Running and Hip Pain Not rated yet
If the top of my hip hurts on my right side because of running what could that injury be? Answer by Dominique: Hi there, Thanks for your question …

Side Stitch Pain Not rated yet
How do you avoid the debilitating side stitch? Eating bananas aside (which didn't work) how do you get to the point that you can run without this pain? …

Click here to write your own.

Bleeding after Running Not rated yet
What does it mean to bleed after your run? Answer by Dominique: Hi Sophie, What a question! You sound very worried. I have been bleeding …

Swollen Left Calf after Running Not rated yet
I try to run 3 times a week at the moment about half an hour at a time. I had to stop just before Christmas as the next day after running my left calf …

Am I Suited to Running, Especially Uphills? Not rated yet
I have one leg longer than the other and high arches on my feet making prolonged walking and a short period of running painful. I am fine running …

Chest Pain While Running Not rated yet
Hi I’m 72 and have run at least every second or third day for the last 30 years, during the week for about an hour and on Sundays 1.5 to 2.0 hrs over …

Pain in Lower Legs Not rated yet
I thought I might have fractures (shin splints). I am an x-ray tech. I confirmed I do not have it, by taking an x-ray and followed up with a bone scan...all …

IT Band Syndrome Not rated yet
I suffer from IT Band Syndrome on my left leg while running. I recently heard that while running downhill if I run sideways down the hill this can help …

Ankle Injury Not rated yet
Hi there...I just began running again after a several year layoff. I was using a beginning runner schedule and was on week number 9 running 9 minutes …

Lower Leg Muscle Tightness Not rated yet
I have recently begun running again (39 yrs old, relatively fit and constantly active). My objective is to run about 3 miles at a time. I was doing this …

Running with a Cold? Yes or No? Not rated yet
Should I still run when I have a cold (not flu)? Answer by Dominique: Hi Lovie, Thanks for your question about running while having a cold. Opinions …

Shin Splint Recovery Not rated yet
Hi, a LOT of information on your website has helped me - thank you. I am definitely suffering from shin splints... I am in the middle of training for …

Pain on the Inside of My Right Knee Not rated yet
In June I ran a 10K race and about a week after the race I started to experience a lot of pain in my knee. I tried to run for the next 2 months and I …

Pain on Inside of Left Calf Not rated yet
Several months ago I began a exercise regimen that included walking 3 miles. Over a period of 6 weeks I worked up from walking to running. Over a period …

Shin Splints -- Keep on Going? Not rated yet
What could happen if you still run when you have shin splits? Answer by Dominique: Hi there, Thanks for your question about shin splints . …

Posterior Tibial Tendonitis Not rated yet
Will posterior tibial tendonitis go away on its own? I went to the doctor and she told me I have this condition but really didn't do anything to treat …

Knee Pain Not rated yet
I'm a new runner. I will admit I went from walking 2x per week to running daily (about 40 min) and after the first 5 days I started to feel some knee …

Calves and Chest Hurt Not rated yet
I'm 60yrs old and I'm trying to start a small running program. I'm running on a treadmill and I'm trying to run (jog) a minute then walk a minute. But …

Numbness While Running, But Not When I Stop Not rated yet
I've been a runner for about 8 years and the last two years I've been experiencing a variety of different pains. My latest one is that while I'm running …

Stomach Pain After My Run Not rated yet
When I run my lower stomach starts hurting really bad after I am done running and I don't know why. Can you tell me why? Answer by Dominique: …

Numb Leg While Running Not rated yet
I recently started running. I haven't run for a few days now but I have noticed that my left leg is going numb. Is this a result of the running or could …

Calf Pain. Can I Run? Not rated yet
I ran 5 miles on Sunday, and everything was ok but after that (like 2 hrs after) my right calf started to hurt. Is like someone had hit me on the side …

Pins and Needles Not rated yet
I have been training for the last 6 months now and am running on average 30km per week. Last Sunday I ran an 8km in 47 minutes (I'm 41) and have been experiencing …

Hip Pain Not rated yet
While running and after running, I have been getting pretty intense pain on the side of my hip. It is near the top of the hip bone and on the side towards …

Diarrhoea While Running Not rated yet
How do I prevent diarrhoea when I'm running? Answer by Dominique: Nothing like the runners' trots ! Plenty of runners have this issue at some …

Inner Calf Pain Not rated yet
Hi there, I started running about 8 months ago, slowly working up to about 3 1/2 - 5 1/2 miles per run (3 - 4 times per week) on a treadmill. About 6 …

Running Injuries Due To My Shoes? Not rated yet
I got new running shoes and after about the 3rd day of running in them I started to develope some aches and pains. During my run today my right knee started …

Click here to write your own.

Shin Splints Not rated yet
I have a high arch and I have really bad shin splints that I can't seem to get rid of!! I usually wear New Balance because they tend to fit my foot well. …

Bad Pain Under Knee Hours After Run Not rated yet
Hello, I am an Army enlistee so I have been running outside on the roads for the past few weeks without any pain at all normally. Yesterday I did …

How Do I Prevent and Treat Shin Splints? Not rated yet
What do I do to prevent and treat shin splints? Thx. Jennifer Answer by Dominique: Jennifer, Thank you for your question about shin splints. …

After-Effects of Running Not rated yet
I have been running for about a year, and am currently training for a mini-marathon. Once I got over 7 miles, I had severe gas pains that began about …

Knee Pain Not rated yet
Hi, several of your answers on what to do about knee pain include "taking it easy" for a while. I am having some moderate, but constant knee pain. The …

Piriformis Syndrome Not rated yet
I have developed a mild case of piriformis syndrome. I have significantly increased my amount of stretching, but have continued running. Is it OK to …

Shin Splints With Race Coming Up Not rated yet
I have my first 5K race in 2 weeks and I have been having some shin splint problems, in particular in the right leg in the inner lower leg. I have …

Foot Pain: Pins and Needles Not rated yet
Hi, I have recently started gentle jogging and find that after I have run about 2 miles my foot cramps and gets pins and needles. I changed my runners …

Pain in Lower Back While Running Not rated yet
I am a beginning runner. I want to change my routine from just walking a few miles a day to running 1 mile a day and walking some too. Every time I try, …

Repeat Calf Injury Not rated yet
I've been running pretty consistently for approxiamately 20 years. I usually only run approx 3.5 - 5 miles depending on how much time I have and how I'm …

Stress Fracture Not rated yet
OK, so I fractured my foot and didn't go to the doctor. Now I loose my balance and can hardly run. So, should I still go to the doctor???? Answer …

Pain on the Inside of my Knee Not rated yet
Okay so here is the situation, I am 23 years and I am in love with running, but ever since the beginning of July 2008 I have been unable to run do to a …

Stomach Cramps (Again!) Not rated yet
My son is a high school junior. This year he has had problems with stomach cramps. It usually hits about mile 2.0 - 2.5 in races. His 2 mile splits have …

Thigh Chafing Not rated yet
I am a beginning runner and am having a problem. I have very muscular thighs and when I run any amount over 45 minutes my thighs will chafe. How do I prevent …

Stomach Cramps Not rated yet
Hi, I am a 26 year old guy. When I run I get cramps at random under the right side of my rib and sometimes on the top of my stomach. Is there anything …

Leg Going Numb  Not rated yet
I am a HS CC coach and I have my softball pitcher running for me for conditioning. Last March during the softball season she suffered a pretty severe …

When Can I Run Again After Hurting My Left Groin? Not rated yet
I pulled my left groin about two months ago (at least I think I pulled it). I run on a regular basis and was training for a half marathon. Two months ago …

Pain in the Groin Area Not rated yet
I am so glad I found your website. It has been so helpful. I love to run. Two weeks ago while running I started getting a pain in my groin area and at …

Possible Stress Fracture? Not rated yet
Hi, I started running two years ago, and since then have been running a bit over 2 miles 5-6 times a week. For the past few weeks, I've been tacking …

ACL Reconstruction Not rated yet
Im just getting back from ACL reconstruction. I am wondering if cross-country would put me in risk for re-tearing it or if it would help build my muscles …

Running Cramps Not rated yet
Hello, my name is Andrew. I am a fourteen year old boy. I recently started your beginning running program to reach 30 minutes of running. I started …

Shin Splints Not rated yet
I just want to let you know that I really enjoy your website...I find it very informative ! As I am training to join the Forces, I use one of the running …

Shin Pains and Leg Cramps Not rated yet
I have been running for about 2 years (female 40 years old) and have always just done a couple of miles 1-2 times a week. Now I have entered a half marathon, …

Returning from Injury Not rated yet
Due to an injury I have not run for seven weeks. What advice do you have for starting back? I began running in July and was in fairly good shape when …

Numbness in Feet When Running Not rated yet
Once I have run for aproximately 30 minutes I feel numbness in my feet. What could be the cause of this and has anyone suffered this before ? Many thanks …

Click here to write your own.





Keep those Best Running Tips coming to you!
Subscribe to the Best Running Tips Newsletter or to my site blog.



Go from Running Injury Page to Best Running Tips Homepage




Running Injuries
Running Injury Prevention
Foot Injuries: Foot Pain | Black Toenail | Stress Fractures | Posterior Tibial Tendonitis |
Heel Injuries: Heel Pain | Achilles Tendinitis | Heel Spur / Plantar Fasciitis |
Knee Injuries: Knee Pain | Iliotibial Band Syndrome (ITB) |
Leg Injuries: Leg / Calf Cramps | Shin Splints | Hamstring Injury | Hip Pain
Upper Body Injuries: Nipple Chafing | Side Stitch | Back Pain | Chest Pain



Like this page:


New! Comments

Have your say about what you just read! Leave me a comment in the box below.


 

Newsletter


Click the picture above to subscribe to the FREE Best Running Tips Newsletter
Comes with free ebook.