Are you taking part in the Vhi Women’s Mini Marathon this year? Or maybe you’re thinking about getting into running as a new hobby? We spoke to Vhi Physiotherapist, Eoghan Slattery, for insight into some of the most common running injuries, so you know any signs to look out for.

What are some of the most common running-related injuries?

Running is a high impact sport, meaning your body meets the ground with strong force when you do it. In fact, approximately x3 times your body weight goes through your leg each time your heel hits the floor. 

This impact is felt by your bones, joints, and muscles and can sometimes result in injury. In all cases I’ll discuss below, if your pain isn’t improving within a week, visit your healthcare provider to get to the bottom of it. 

The most common running-related injuries that I see in the Vhi Sports, Exercise and Musculoskeletal clinic include:

• Repetitive strains: This kind of injury is caused by repetitive use of the same muscles or tendons. Tendons are commonly affected by repetitive strains, such as those in the Achilles tendon on the back of the ankle or in the knees. Injury to a tendon is called tendonitis or tendinopathy. Women are more prone to gluteal tendinopathy (the tendons connecting the glutes and hips) because their hips are generally wider, leading to some extra friction and force between the hips and glutes. Treatment here is POLICE (protection, optimal loading, ice, compression and elevation). Optimal loading means that if your ankle is inflamed but you can tolerate walking a little, then you should walk a little, rather than use a crutch and avoiding weight bearing completely.
• Joint inflammation: This is especially common in the knees, hips and ankles if you run. You may have some swelling in the area. This inflammation will be tender to touch but usually goes down with POLICE. 
• Shin splints: These are a well-known nuisance to runners! It’s due to too much force (over-loading) going through the tibia bone, making it inflamed. If you’re new to running or have tried to do too much too soon, shin splints aren’t unusual. A gradual increase in running over time will help you to avoid shin splints. Supportive running shoes are also important here. 
• Stress fractures: These injuries happen slowly over time, because of repeated pressure on an area of bone that doesn’t have enough time to adapt between the next bouts of pressure. This can then lead to a fracture in the bone. Bones like the tibia and those in the foot and hip are often impacted. A tell-tale sign of a stress fracture is pain that is worse during activity but persists even when you’re resting. It will continue to get more painful over a few weeks, especially during or after weight-bearing activity. If this happens, visit your healthcare provider so you can get an X-ray for a diagnosis or to rule it out. 

Top tip: If you’re newer to exercise, it’s good to be aware of delayed onset muscle soreness (known as DOMS). This is expected after a run (or any high impact or resistance exercise) and isn’t cause for concern. This is a soreness and stiffness rather than a pain and is not an injury. You’ll generally feel this the most around two days after heavy exertion. However, if the soreness becomes more of a pain and continues for more than five days, it’s worth checking in with your healthcare provider.

There’s no guaranteed way to avoid getting any sort of injury when running, but there are some key points that will set you up for the best chance:

• Gradually progress your speed and distance over time, don’t try to take on too much very quickly. If you’re taking part in the Vhi Women’s Mini Marathon, take a look at their social channels for training plans. There’s an option whether you plan to walk, jog or run the mini marathon, and the training ramps up gradually and safely each week. 
• Warm up and cool down for each run.
• Incorporate strengthening exercises and stretching into your routine.
• Wear supportive footwear. 
• Hydrate before and after a run.
• Fuel your body with a balanced diet, with plenty of carbohydrates and protein.
• Listen to your body.

If you want more information on rest and recovery from exercise, you’ll find tips and advice in my blog, ‘Top recovery tips straight after a race.’

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.