As a beginner looking to join the world of runners, you’re probably very excited and wafer to jump right in it. Most likely, you already have your running gear, including running shoes, set for your first day as a runner. All that is great, but in addition to all that prep, you also want to brace yourself for the worst possible scenarios. 

That’s right. As accessible and enjoyable as running is to everyone, it is one of the sports that record many injuries every year. These typically range from minor aches and sprains to lacerations and broken ankles that may need surgeries to fix. With more than 50 million people in 2020 engaged in running or jogging, Yale Medicine reports that at least 50% of runners get injured yearly. 

Whether you are doing it for a career or leisure, here are some common running injuries that first-time runners need to know about.

Common Injuries for First-Time Runners and treatments: Runners’ Knee

What is it ?

Runners’ knee is one of the most common injuries runners experience. It is basically an umbrella term describing pain in the front of the knee, beneath or around the kneecap. Symptoms include feeling stiffness around the knee after prolonged sitting or squatting. The pain gets worse when you go up and downstairs. 

While runners’ knee often results from excessive use of the knee, other common causes include weak thigh and hip muscles, flat feet, bad running shoes or running surface, incorrect or poor running form, and increasing your weekly mileage too quickly.

How to treat it ?

Do not attempt to ease the pain by running still. It may only get worse. So, you need to pause and apply pressure on it. You can use ice and take anti-inflammatory medications. Stretching your calf, hamstrings, and quadriceps will help. 

Physiotherapists also recommend extensive strengthening exercises. 

Strength training where you leverage lowering movements like squats is an excellent way to deal with this. Hip strengthening helps in both the management and prevention of runners’ knee symptoms. To strengthen the hip abductors, lie on your side, keeping your hip and knee in a straight line, kick your leg up towards the ceiling, keeping the leg in line with the body. Do this repeatedly at least, 10-15 times. Finally, replace your running shoes every 400 to 600 miles.

Common Injuries for First-Time Runners and treatments: Iliotibial Band (ITB) Syndrome

What is it ?

ITB is characterized by pain localized outside the knee during running exercises. You may also feel the pain on the outside of your hip or leg. You may notice more pain while doing slower runs, running uphill, or going up or downstairs. The causes of Iliotibial band syndrome range from flat feet and using bad running shoes to weak hip abductor, running on a banked surface, and poor running form.

How to treat it ?

You can apply ice to the site of the pain, engage in hip abductors, and hip extensor muscles strengthening as described under Runners’ knee, and massage your knee laterally. Stretching your hip muscles IT band every once in a while and replacing your shoes once they are bad can also help you avoid this pain altogether. 

Here is a great short video showing exercices

Common Injuries for First-Time Runners and treatments: Shin Splints

What is it ?

As the name implies, shin splints are pain that occur along the shin bone on your leg. It often results from using bad running shoes. It initially starts as acute pain, which later progresses to a persistent pain whenever you run. Sometimes, it may radiate upward to the knee. Beginners tend to experience this more often.

How to treat it ?

You need to rest your leg when you begin to feel such pain. If the pain persists, it would be best to see a doctor for proper diagnosis and prescription. But often, the best way to treat shin splints is to practice good shoe maintenance. Running shoes are significantly central to avoiding many running injuries, including shin splints. 

Your running shoes must have excellent shock absorption to help lower stress on the shins. After a while, running shoes lose their shock absorption ability, meaning that you need to change them every 400 to 600 miles or as often as necessary. Try to alternate your running shoes and avoid using wet running shoes to reduce the chances of injuries like shin splints occurring.

Common Injuries for First-Time Runners and treatments: Achilles Tendonitis

What is it ?

Achilles Tendonitis is the kind of pain you feel in your calf when you wake up in the morning, when you hit your foot on a curb, or when you do a sudden change of direction. It generally presents as soreness at the back of the ankle at the cord-like part of the Achilles and mainly occurs on one limb only. 

How to treat it ?

Try modifying your training schedule to allow more flexibility, avoid running up and downstairs when you feel such pain, stretch your calf muscles before running, and use supportive devices like heel lifts, insoles, or arch supports.

Additionally, you can massage the area, use anti-inflammatory medicines, and practice proper shoe maintenance. 

Common Injuries for First-Time Runners and treatments: Piriformis Syndrome

What is it ?

Piriformis Syndrome is a burning pain that occurs near the middle of your butt cheek. It happens when the piriformis muscle compresses the sciatic nerve. Because of its location, Piriformis Syndrome may be often confused with sciatica or lower-back problems. If you feel pain in this manner, be sure to speak with a physiotherapist or an excellent doctor to understand the problem and provide the best solution.

How to treat it ?

Improving the symptoms of Piriformis Syndrome typically involves lots of hip strengthening exercises, such as hip-joint mobilizations and glute work, to help reduce the pressure on the nerve. Also, reduce sitting time and practice local soft-tissue release. You can use a lacrosse ball, foam roller, or another massage device for this.

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