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Most running injuries are minor in their early stages and can be prevented or cured quickly if you listen to your body and follow the rules of proper conduct.
An injury never happens by chance: in order to prevent recurrence, the treatment of each injury must include a correction of training, courses, morphological factors, diet or shoes.
In this article, discover what are the injuries a runner has the more chances to deal with.
1. Achilles tendonitis
Inflammation of the Achilles tendon just above the heel. Often due to overstressing of the posterior muscles of the leg.
Frequent pathology in sportsmen, especially in runners. The causes are numerous: intensity of the training, defective technique, brutal modifications of the training conditions, quality of the ground (too hard ground), change of ground without progressive adaptation, unsuitable shoes...
In 80% of cases, athletes affected by Achilles tendonitis have a water intake of less than 1L. It seems indisputable that the lack of liquids in the daily diet leads to poor elimination of nitrogenous waste and toxins, promoting tissue inflammation.
2. The runner's knee
Sharp pain behind and around the patella. Often results from quadriceps weakness on the front of the thigh, poor patella position and hyperpronation of the feet.
The complaint most frequently mentioned by runners concerns the knee, more specifically the patella. Injury to the patella is favored by overuse and morphological dysfunctions: "X" shaped knee, flat feet in pronation, external rotation of the tibia under the femur, etc.
Stretching is the best way to prevent knee pain. Regular stretching of the quadriceps, hamstrings and calves will prevent significant strain on the knees.
3. Periostitis
Tenderness due to inflamation or tiny tears in the muscles on the front of the leg; the repeated stresses of running impose pulls on the shin.
Periostitis is the generic name given to the inflammatory irritation of the external membrane of the bone. It is relatively frequent in runners when the tibia is overloaded (too fast progress) or when there is a morphological dysfunction (hyperpronation, bow legs, etc.). It then manifests itself as pain on the face of the leg, most often on the lower third of the crest of the tibia.
Beware of worn shoes. One can be hyperpronator and have the external part of the heel worn, it is not contradictory. Exaggerated pronation can be seen on the internal deformation of the heel cup. In most cases, periostitis is triggered by worn shoes.
4. Fatigue fracture
Microscopic break in the outer layer of the bone due to repeated trauma during plantar impact: long, intense and repeated training sessions.
Fatigue fractures mainly affect runners who train and compete without sufficient rest time. The intensity and duration of training sessions in preparation for a sporting event such as a marathon undoubtedly favors these micro bone cracks.
The effectiveness of the treatment depends essentially on resting the affected bone. Consolidation will be all the faster if the prescription to stop sport is respected (generally 1 to 2 months).
5. Windshield wiper syndrome
Burning sensation on the outside of the knee due to inflammation of a band that plays a role in supporting and balancing the knee; this fatigue injury is often found in runners.
The most frequent cause of this syndrome is located at the level of the unwinding of the foot during the stance phase: hyperpronation or hypersupination. These bad stances will affect the TFL muscle and its direct extension: the iliotibial band.
Unrolling the foot too flat on the ground leads to hyperpronation with significant external rotation of the tibia under the femur: tensioning of the iliotibial band. Conversely, the heel's too external attack on the ground induces a hypersupination, placing the knee in "varum" (bowed legs): tensioning of the iliotibial band.
6. Plantar fasciitis
Pain in the sole of the foot due to inflammation of the plantar fascia; a shoe that is not adapted to the development of the foot is often responsible.
One of the most common injuries encountered by runners is at the junction of the heel and the arch of the foot. It is technically known as plantar fasciitis.
In order to heal quickly and durably, it is necessary to identify the origin of the pain as soon as possible and start by stopping the painful movement. It may be due to overtraining, a morphological dysfunction (flat or hollow feet, etc.) or overused or unsuitable shoes. The treatment combines, depending on the case: manual therapy, shockwaves, adapted shoes as well as specific stretchings & exercises.
7. Elongation of the posterior muscle chains
Rupture of the muscle or tendon fibers associated with the muscles located on the posterior surface of the lower limbs, especially the medial gastrocnemius (calf) muscle and the hamstrings. When the fibers rupture, a sudden, sharp and intense pain gives the sensation of a tear. It is sometimes accompanied by a dry cracking sound and the impossibility of making any movement.
Muscle accidents, often benign, can lead to repeated injuries. To avoid a more serious injury or a prolonged break from sport, it is essential to understand what a stretch, a strain or a tear is in order to respect the different stages of treatment.
Muscle accidents (strains, strains, tears) generally occur during more or less violent and uncoordinated contractions that subject the muscle to extreme tension.
8. Ankle sprain
Stretched or torn ligaments, often due to poor landing and twisting of the foot caused by uneven ground.
Because it is so common, ankle sprains in running are often overlooked. However, the term sprain encompasses several degrees of ligament damage, some of which should be treated very seriously.
Manual therapy and rehabilitation are absolutely essential to restore mobility and stability to the ankle. This will considerably reduce the risk of recurrence of the sprain and residual pain.
9. Meniscal lesions of the knee
A kind of small cushioning and stabilizing pads, the menisci are particularly exposed to injuries during sports activities with knee torsion.
In running, the repetition of impacts on the ground with attack of the external part of the heel puts a lot of pressure and can end up damaging the external meniscus. Slips and uneven ground can be traumatic for the meniscus, especially the internal meniscus.
Knee locking and pain are almost always the signature of a meniscus injury. In order to make the diagnosis, it is essential to perform a medical imaging, MRI being the most efficient examination in order to visualize the menisci and to locate possible debris.
10. Pubalgia
These injuries located on and around the pubic symphysis, at the same time articular, tendinous and muscular, are due to the hypersollicitation of the pelvis during sports practice.
The onset of pubalgia is usually gradual, then differs in its intensity: only during exercise, upon awakening, during and just after exercise or permanently.
Pubalgia is generally the result of an imbalance between hypotonic oblique muscles and hypertonic adductors. The treatment is based on rest, which must be total, with postural rehabilitation.