Common running injuries: Recognizing the Signs

Article by Karen Ogilvie of the Whistler Physiotherapy Group

Patellofemoral pain syndrome

Symptoms: Dull pain or aching around or underneath the knee cap. Grinding may be noted when squatting or straightening the knee. Pain can be aggravated by climbing stairs, sitting for a prolonged period, running on cambered surfaces downhill.

Prevention: Stretching the quadriceps and hamstings, strengthening the inner quadriceps, and the gluts (butt muscles), proper alignment (1/4 squat) appropriate footwear, gradual introduction of hill work, running on varied terrain.

Iliotibial band Friction syndrome

Symptoms: Pain along the outside of the knee (where the IT band rubs again the thigh bone). Pain can be aggravated by stairs, or running on cambered surfaces or downhill.

Prevention: Stretching the iliotibial band, hamstrings, and gluts, strengthening the gluts, proper alignment (1/4 squat), appropriate training, and appropriate footwear.

Achilles tendinopathy

Symptoms: Sharp or dull pain anywhere along the Achilles tendon, usually just above the heel. A bump or nodule may be present along the tendon which is indicative of an area of inflammation or scar tissue.

Prevention: Stretching the gastrocnemius and soleus (calf) muscles, appropriate running shoes, gradual introduction of speed or hill work, and a gradual increase in distance.

Shin splints

Symptoms: Pain or discomfort along the shin bone. Pain is aggravated at the beginning of a run (but may disappear during the warmup), or by actively pulling the foot or toes back.

Prevention: Stretching the calf muscles, strengthening the tibialis anterior (foot tapping muscle), appropriate footwear, varying running terrain (change sides of the street, run on soft surfaces), and running backwards.

Plantar fasciitis

Symptoms: Pain or burning under the heel, which is aggravated in weight bearing positions. Usually very painful first steps in the morning.

Prevention: Appropriate footwear, stretching of the calf muscles, appropriate training regime.

Karen Ogilvie is an avid runner herself as well as a climber, mountain biker and former National Team synchronized swimmer. Karen is part of the Whistler Physiotherapy Team and works out of Highland Sport & Spine Physiotherapy in the Garibaldi Highlands region of Squamish.
Find out more about Whistler Physiotherapy Group locations in Whistler and Squamish, BC.