The most common running injuries and how to prevent them

In collaboration with Gleneagles Hong Kong Hospital.

50% of regular runners have reported having more than one injury each year, according to Gleneagles Hong Kong Hospital (GHK), with foot and ankle injuries being the most common type of problems experienced by long distance and marathon runners. Many running injuries are caused by overuse – when you push your body too far and don’t allow it enough time to recover. Here are seven typical running issues and their symptoms, plus tips to help you get back on track after an injury.

Common injuries:

1. Runner’s knee: A common term used to describe patellofemoral pain syndrome or iliotibial band friction syndrome. Patients will feel pain over their knees, which is usually caused by overuse and repeated bending
2. Shin splint: Often occurs when excessive force is applied on the shin bone and its surrounding muscles
3. Stress fracture: Develops when a tiny facture appears on the surface of the bone, usually around the lower leg area or at the metatarsals of the foot
4. Plantar fasciitis: A common cause of heel pain. Wear running shoes with poor support and cushioning can lead to the development of this condition
5. Achilles tendinopathy: Another common injury caused by the extensive use of the ankle and foot, where the tendon that runs down along the back of your lower leg to your heel is hurt
6. Hamstring muscle injuries: Common among runners and athletes who take part in sports that require sprinting. They can be a pull or strain at the back of your thigh. In severe cases, the hamstring tendons may tear completely away from the bone, which will take the patient up to several months to recover.
7. Rhabdomyolysis: An uncommon but serious condition that occurs due to rapid skeletal muscle damage. Symptoms may include muscle pains, weakness, vomiting and confusion. Patients may experience irregular heartbeats or tea-coloured urine. Some of the muscle breakdown products are harmful to the kidneys and may lead to kidney failure.

Are you at a higher risk for injuries?

Runners with a body mass index of less than or equal to 26 kg/m², fewer than five years of running experience, or those who are not performing interval training on a regular basis have higher risks of getting injuries.

How can you avoid running injuries?

1. Choose the right footwear: Wear running shoes that fit you well and provide good support. Depending on whether you are a short- or long-distance runner, you will need different types of shoes to support your training. Running shoes aren’t meant to last forever, replace them when your soles are starting to wear thin.
2. Come up with a training plan: Talk to a professional trainer to customise a running schedule that suits your current fitness level and goals.
3. Warm up and cool down: Always stretch before and after running.

What should you do if you have an injury?

1. Treatments at home: Rest and allow yourself time to get better. If you are experiencing pain and discomfort, apply ice packs and take anti-inflammatory medications to reduce the swelling.
2. Seek professional help: GHK’s Orthopaedic Surgery Clinic provides high-quality medical and nursing services for runners seeking medical attention. Specialists at the Radiology Department use advanced imaging technologies to create diagnostic reports that can help doctors formulate the best ways to take care of patients’ health. If surgery is needed, GHK provides fee advisory services before admission and offers all-inclusive and fixed-price medical packages that can help patients better manage their costs. Visit website for more information on the orthopaedic medical packages at Gleneagles Hong Kong Hospital.

Feature image courtesy of Shutterstock.