Nasty niggles throwing your runs off track? Personal trainer Lucy Fry has the answer.
Whether you’re a hardened marathoner or a happy three-miler, there’s nothing more dispiriting than a running injury. Weeks spent on the sofa with frozen peas, not a hope of pulling on a sports sock, let alone heading out for a jog… Well, enough, we say! Here we reveal how to spot common running injuries early, treat them fast and hopefully get back out there as quickly as possible. But, remember, you should see a doctor or physiotherapist if symptoms persist.
RUNNER’S KNEE
Spot it: Officially known as patellofemoral pain syndrome, ‘runner’s knee’ occurs when the patella (kneecap) doesn’t move correctly over the groove in the thighbone. Over time, the cartilage around the knee gets worn down. You’ll feel pain around the kneecap, usually starting after a similar distance each run and getting worse as you go on. Squatting or going up and down stairs can be uncomfortable. Ouch!
Fix it: Ice the knee and take anti-inflammatory medication after running. Also, get your gait analysed to make sure that you have the correct shoes.
PLANTAR FASCIITIS
Spot it: This is an inflammation of the plantar fascia, a fibrous tissue that runs from the heel along the sole of the foot. Usually caused by lots of weight-bearing activity like long-distance running, plantar fasciitis is caused by high arches, stiff feet or unequal leg length (which is more common than you might think). The result? Pain just in front of the heel, first felt during running and then when you wake up the next morning.
Fix it: Multi-discipline remedial massage therapist Marina Conway-Gordon often sees this injury at her London practice (recogniseandrelieve.co.uk). She says, ‘If the pain is chronic and acute, icing at intervals will reduce inflammation. You may also benefit from fascial massage, which can be done at home by rolling the sole of the foot over a tennis or golf ball, applying gradual pressure. Plus, make sure your running shoes are sufficiently supportive around the mid-foot.’
BLISTERS
Spot it: Blisters occur when you run because the feet become moist with sweat and rub against your socks and trainers. The friction causes the layers of the skin to separate, allowing fluid to get inside.
Fix it: For long-distance runners, the risk of blisters can be reduced by wearing anti-blister socks. Wearing your shoes in gradually can also help, so don’t go for a long run in a new pair. If it’s too late and you’ve already got a blister, most heal naturally and should be covered with a small plaster or gauze.
ACHILLES TENDONITIS
Spot it: This is an inflammation of the tendon that connects the heel to the back of the calf. It can be caused by doing too much too quickly, a tightness in the calf or running up hills, when the Achilles tendon has to stretch more to help you push off from the ground. You’ll usually feel it when getting out of bed, with soreness and stiffness behind the ankle. Pain occurs gradually around the back of the heel and reduces with rest.
Fix it: The best remedy for this condition is simple: rest. But if the problem is chronic, some form of immobilisation – like a cast or special walking boots – may be called for.
ILLIOTIBIAL BAND SYNDROME
Spot it: The iliotibial tissue extends from the hip across the outside of the knee, attaching to the shin and stabilising the knee. Repeated bending of the knee can cause it to become inflamed. The result is acute pain during running, usually just above the knee on the outside, and particularly when going downhill.
Fix it: Resting and icing the knee is the first step, then anti-inflammatories and self-massage along the outside of the thigh. Marina notes: ‘If the pain is on one side only, consider the terrain you’re running on and whether your shoes are adequately supportive – and look at doing exercises to strengthen the hip muscles.’
BACK PAIN
Spot it: Running is a high-impact sport. If you regularly run long distances – or if your core muscles aren’t very strong – you constantly put pressure on the spine and might feel generalised pain in the lower back.
Fix it: Strengthening the core with Pilates or exercises like the plank and cobra (mid-back extension) should help. Also, go to a specialist store to make sure that you have the right shoes, cut back on uphill running and alternate every run with a swim.
PULLED HAMSTRING
Spot it: If you feel a sharp and sudden pain in the back of the leg – usually after sprinting or sports that involve stop-starts – and if it hurts to extend your leg, you’ve probably pulled or strained a hamstring.
Fix it: Treatment? RICE – rest, ice, compression and elevation. If you feel mild pain, you should rest for at least three weeks. If the pain is severe, take a minimum of six weeks off from exercising.
SHIN SPLINTS
Spot it: Too much force, too many stop-starts or simple overuse can cause pain along the shinbone. Tightness around the calves and increasing activity too quickly can also lead to shin splints.
Fix it: Rest and ice. The injury must be allowed to heal or it will get worse. Take two weeks off running as soon as you feel the pain, and replace it with a non weight-bearing sport like swimming or cycling.
