Common Running Injuries & How To Prevent Them

Ankle sprains, Achilles tendinopathy, runners knee, plantar fasciitis and more, they're all common running injuries, but how do you know if you actually have one of these injuries? To help you identify niggles and pains in the future, Heather is here to help with some tips on how to limit them!
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Did you know that when running you can be putting a force two to three times your body weight through your feet and legs? It’s, therefore, no surprise that so many of us pick up various pains, niggles, and injuries over the years from running.
So, to help you identify any of these niggles and pains in the future, Heather is going to run through a bunch of the most common, and tips on how to limit them!
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📹 How To Treat & Prevent Shin Splints 👉 gtn.io/TreatShinSplints
📹 What Is Achilles Tendonitis & How To Avoid It 👉 gtn.io/AchillesTendonitis
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[@gtn]

Did we miss any injuries that you want to see us talk about in the future? Leave us a comment

[@GeneMarston]

Tarsal Tunnel Syndrome 😞

[@rageer7153]

Can I avoid these injuries by doing a proper warm up?

[@graemepaterson1983]

Metatarsalgia, and also Metatarsal Stress Fractures. It has just taken me 6 weeks to get over this one. Not sure which I was, but the joint of my second metatarsal starts with severe pain after a 20km run. Lots of rest has been the only thing to fix it :-(

[@peterparahuz7094]

@@GeneMarston I am not a doctor, but if its caused by tissue swelling or some kind of a bone spur, surgery may be required to excise the culprit. if it's a chronic condition, it will be more difficult to resolve. either way, you should seek medical advice. in general, heel striking aggravates this condition, so if you continue to run, you should transition to front or mid-foot landing.

[@zohajetha3469]

quadricep injuries

[@ifonly2675]

After 4 patellar tendonitis through the years what saved me was strengthening my gluteus medius. I do a very simple exercise ( lateral band side step ) 5 minutes everyday and i've been injury free for over 2 years now ( touch wood or anything remotely resembling wood )

[@davidfreeman844]

Glute medius is incredibly underworked. I had IT band syndrome, did the same lateral banded side steps you did; went away after a month after having it for 5

[@marianv7413]

So, basically having a good running technic and proper Stretching/Strength training will reduce your risk of injury. Also graduately getting better without overdoing it is also important.

[@mmaymmayk]

ankle sprain : different ankle motions using theraband single leg balance on wobbling cushion or balance board calf strain(tear) : both calf stretching and strengthening as a routine shin splints : dorsi flexion strengthening/rest(from rebel) 2) on box or bench and push down/pull down 3) goblet squat swivel at ankle stretch(you remember) strained groin : becuz of tightness in adductor muscles, so training/strengthening your glutes to releive pressure on adductors Runners Knee (Patellar tendinitis) : strengthening/activating muscles around patellar tendon, and also ACTIVATING GLUTES Achilles tendonitis : strengthing the tendon, calf raises are best. Plantar fascitis : rolling on water ball, tennis ball, golf ball prevents this ITBS : massaging, activation of muscles attached to it

[@liammcleod159]

I found barefoot shoes actually fixed my shin splints. Remember support isn't always the answer

[@-pachamannu1150]

Yes, running with shoes caused me to have knee pain really fast.. Something wrong

[@PhonyPhoniPhone]

Barfoot shoes fixed my plantar fasciitis

[@luk303]

Oh, really interesting to hear you all having those great experiences with the minimalist approach. For me, it was the other way around; switching from minimalist shoes to high tech cushioned shoes my recovery time (between sessions) and overall stress on my ankle and knees improved drastically. I guess we all have to find the right way for ourselves.

[@angeloselarja]

Did it make a change in your foot landing position? Maybe it helped you because you transitioned to forefront running

[@drawingfreak9936]

@@luk303 same I performed multiple races on uneven floors on minimalist shoes like almost flat and I got severe calf strain and shin splints

[@bludog4657]

Thank you covering all of these issues and offering tips for prevention and healing. All the best in 2021, shalom

[@user-yk7cj1pu1d]

thank you, I was really happy watching this video cuz now I know what injury I am facing

[@tjj7519]

Still suffering with shin splints 2 weeks after the onset. So irritating as I was just getting into my ironman training! Just sticking to the bike and swimming at the moment but really want to be back out on my feet!

[@willcarling343]

Took me 6 months to stop suffering with mine. Hope you're back to full health now

[@alg3n320]

I'm soon a year in... although my shin splints has recently disappeared it led to ouchy knee

[@Emma-fr4cy]

Shin splints absolutely suck/are the most frustrating injury. Take so long to get back to normal and always appear just as you’re loving running again

[@mnlw1363]

Haha I think I have had a bunch of these. It’s like I go from one to the next. Currently groining. Hoping it improves soon

[@dominicstokes4424]

Love all these running injury prevention videos! Could you do some specific to barefoot/minimalist running? I'm sure our community would really appreciate your take on these!

[@bro7269]

I’m an older runner at 56 yrs old. I started training for a 70.3 after doing a sprint. I was easily running 3+ miles (5k). Everything felt so good I went to 4, 5, 6, 7 miles pretty fast. Now here I am typing in this video with plantar fasciitis in my left foot. I guess I’ll be swimming and biking for a while.

[@christophermonson3214]

Really good stuff

[@hamborski]

I’m week 4 off running due to a groin issue inside my hip close to the joint. Riding and walking is fine but running is off. I hope I can get back out there soon.

[@gilliesuarez]

I am currently building back up from patellar tendonitis, and it was great to hear what to do from an actual runner.

[@lwittrock1]

Great video

[@simonnorie8263]

Hi. So I’ve been sidelined - 8 weeks so far, but just getting back - by what my Physio said was in effect an overuse injury that is (ignoring the very complicated name) a blister on the inside of my kneecap. They were very specific in stating it was an inflammation/blister caused by my quads being too tight and that it was incredible common especially during lockdown as many of us are pushing harder. Is this a variant on runners knee? Does not sound like it. I’ve gone from 20k runs to zero and building back - this week - at 3-5km but walk if any pain is felt, so a bit of a showstopper 😂

[@barretwaltz6631]

I had never heard the slight occasional crunching in my knee was runners knee. Thought that was just me. Could you do a video on knee strengthening and prevention exercises?

[@gtn]

Hey there - we've got a video just on that, here 👉 gtn.io/RunnersKnee

[@prs7100]

Are there any videos regarding footwear.? How to choose a proper shoe? I bought new trainers and now feel pain on the ball of my feet. Did I buy the wrong shoe? Are shoes made differently and what I should look for and feel when I am fitting into a new shoe. Is wider better or snug fit better? Etc.

[@alejomakevids]

I recently developed plantar fasciitis, even after I think I'm totally recovered my feet still hurts after a short running session. It's really frustrating.

[@greyfortitude18]

I hope there was an illustration where are those located. English is not my first language so some of the terms i never come across.

[@StrokedTac]

Just stared running after 15 years of not. I have been fighting shin splints and the beginning of ITBS (pain outside of the knee). The sad thing is, I'm not even running that far or for long. I'm following the couch to 5k app and I'm still injured lol. I played soccer into my 20's, go to the gym 3 times a week and have an active job. I am kind of overwhelmed on where to start to fix these issues. I've been strength training with runner specific exercises and loads of stretching. I still find it hard to believe I have shin splints after just 2 runs with a day of rest in between lol. My marathon goal just got pushed back quite a bit.

[@Asthbendriel]

maybe you're over training or having just too much activity for your body to fully recover? It's not just about a rest day but the actual rest your body needs to have in order to recover, it wouldn't hurt to check your sleep quality (quantity doesn't equals quality) and some light recovery exercises on your rest day to make your body ready for the next one.

[@OrdieBob]

Not really a runner, well some, but not much. Plantar fasciitis started after a day of running and walking. Gave it a month or so, then broke down and saw the dr. Prednisone helped, but gained weight, so I had to hit the black top again.

[@camedelic1365]

I started turning my walks into runs more and more until one day my leg was in agonizing pain. It's been since last summer and I still feel my leg messed up. Excruciating pain in the ankle, knee, thigh, hip area. I don't think I'll ever run for exercise again. I'll stick to swimming and mountain biking. My poor leg has healed a lot, but it's not normal.

[@djsyko]

Top of the foot on one side, what may be tendons, possibly from running on the side of the foot.. can take a long time to be ok.. any idea what this is, or how to stop yourself running as such? Currently training (early stages) again for a half marathon, and am afraid of that happening again, I did change the runners to a half size bigger which, touch wood, is currently working, but the fear is still there as it has happened more than once. Thanks for any tips, and all your great videos, you are very addictive to watch :)

[@mschrisfrank2420]

Another good way to prevent ankle sprains is to do the exercises that ballet dancers do to strengthen their ankles for pointe work. Even if you do roll your ankle, consistently doing those exercises has made it more likely for me to be able to just get right back to dancing, running, hiking…whatever I was doing.

[@Kelly_Ben]

Put me off running? I've experienced all of these at some point, and if that hasn't ruined running for me...! Lol Thanks for the info.

[@gtn]

Same goes for a lot of us! Nothing puts us off a good run!

[@A.K.A.ME.]

I did my half marathon yesterday under 2 h wich is cool. What wasn’t so cool is that my veins look like there clogging up or something just very tic. Don’t have it in the family .is that common ?

[@gautamnagvekar9934]

What is Miniscus? Lateral and medial?

[@conormurphy1414]

I love gtn

[@alisonsezonov1420]

I would love if you could make a video (if you haven't already) that demonstrates exercises that runners can do to work each body part to strengthen it ie exercises to strengthen glutes (isolating them); exercises to strengthen ankles and relating them to what body part this would work and who should do it ie if you are experiencing this soreness when running, you need to strengthen this body part. And also visual demonstration of exercises within video. Video is very good though!

[@gtn]

Hey Alison, we will pass on your suggestion to the presenters! Thank you 🙌

[@sinancetinkaya]

I tend to get calf pain quite often and it sucks 😒

[@juanubaque8728]

Ahh fascitis my old friend

[@tho207]

no TOC?

[@azraqidrisa3523]

Guys anyone got Ankel pain 😓 and which recommendations for quick recovery?

[@peterparahuz7094]

There is a whole menagerie of knee problems. I've had Pes Anserinus bursitis. In general, stretching after running is critical in keeping knee tensions in balance. Even if you've been able to get away without any stretching in the past, it will eventually catch up with you. Especially if your licence plate nr ends with a letter age suffix (UK triathletes only) :D

[@Tedi024]

I have the same problem, how did you recovered from it?

[@peterparahuz7094]

@@Tedi024 i stopped running for a few weeks to let the bursa irritation heal. at the same time, i started stretching my legs - esp. the hamstrings and the adductors. after I resumed running, I took time (and still do) to do those stretches after each run. I've not had the condition recur. Stretches: I'd lay on my back perpendicular to a wall with my butt touching the wall, lumbar spine touching the floor, and legs raised up against the wall. stay like that for a minute and then spread your legs wide to form a V, and stay in that position for anohter minute. then bent my knees to bring the feet together, and continue the stretch for another minute. here's an alternative to that stretch sitting down. kzbin.info/www/bejne/oH-QqKl-jr15bpI

[@geert7177]

For calf problems I can recommend the Asics glideride or evoride. Thanks to the sole of the glide ride I am finally making some progress again. and enjoy running more.

[@stuartjenkins9339]

That ITB sucks. You wanna plow ahead, but can be left limping sometimes!

[@oldschoolwaverider]

I always get pain outside just below the knee and I don't even run that far or often.

[@Eagle-cy4qj]

A week before I was set to do a 5k I strained my ankle/foot, but was told I could run if my pain went down. The day of I started out and had so much muscle tention in that foot. I overcompensated on my other leg and gave myself a great case of runners knee. 😂

[@icallyoucoolisme]

I’ve had shin splints for about 2-3 months now. I started playing a new sport (tennis) and that’s how it started. But recently I’ve gotten into running and after every mile run I do my shins are absolutely ruined. The pain is so bad that sometimes I can’t walk after the run. I’ve done icing, a heating pad, icy hot, stretching, and rolling and nothing has helped. What should I do to recover? I’m doing my best to run every day or every other day but idk if that’s healthy to do with the shin splints that I have. I’m definitely over weight so that probably doesn’t help but I got into running to lose weight. If you have any tips I’ll take them because I feel trapped lol

[@mahdisultan3546]

DO GOOD AMOUNT OF STRETCHING BEFORE AND AFTER UR RUNS AND ANY PHYSICAL ACTIVITY U DO.... ESPECIALLY FOR UR LOWER LEGS...

[@govindgupta3805]

I ran on trademill for 4months and my joints pain now I don't run since 2months. Can you help me on this.??

[@brianfrias726]

The tread mill puts a lot of stress on your legs

[@naturalbornrunning]

Stop running on a treadmill, you are technically not running and putting a lot more strain on your joints.

[@1dree1]

Anybody on here ever had to deal with a Haglund heel? :-) How was it? What did you do? Not really a classic "injury" in the regard that it's something that was sleeping inside your foot for a longer time, but still curious regarding your experience. Did you do surgery? Did it you have it in one foot or both feet?

[@TheTelstar4571]

I do, on both feet. I got it from a pair of bad fitting football shoes about 10 years back. I didn't do surgery because my doctor said the scars often cause the same or even more pain and problems than the Haglund heel itself. Personally, I don't have many problems with it. The only things are a bit of abrasion on the Haglund heel when walking in new shoes (although this is probably common for many other people with normal heels, too) and you might wear through the inside material of the shoes over time. In terms of running shoes, I make sure to get ones that have either no heel counter or at least only a small and soft one. The Saucony Freedom ISO 1 (and I believe 2 as well) and the Saucony Type A9 are models which I can recommend in that regard.

[@1dree1]

@@TheTelstar4571 Thanks for your reply. :-) Nice that you get on with it well and thanks for the mentioned shoes. I'll check them out for sure. For me personally I never had issues with that, didn't even know I had Haglund heels (you look at them and for you they're normal - they don't look extreme anyway), until I started working seriously on my speed for the first time. Gotta add that I'm always on the heavy side with my body. In shape, but ... heavy! Yeah, well ..led to the point when running was not possible anymore. Only pain, pain, pain for more than a year, almost no running. The heel grew from pressure and inflamed the achilles-tendon constantly. Now I had surgery and hope to get back to running. :-) Still never had any issues with the other foot ...we'll see how that developes. :D Interesting to hear your story and see the different situations. :-) Wish you best of luck and much health for the future!

[@TheTelstar4571]

@@1dree1 Tough Story, I hope your injury heals well and you'll be able to run without any problems in the future.

[@1dree1]

@@TheTelstar4571 Thank you :-) but ah, it's ok. Nice there is a perspective for me to get going again - three weeks to go ;) but thanks a lot

[@giovannimunguia5538]

Does anyone get swollen veins by the ankle after running?

[@pootiss4040]

First time I've run in years and ran half a marathon, and now my foot still hurts after 5 days

[@geethav7856]

Nobody: Me: getting out to run Injuries: I am here Virus: Good job

[@survivorprepper9218]

What about blisters and chaffing on the feet?

[@tomasdiaz1974]

You can prevent those with proper shoes, proper compression socks especially those five toe socks and lube.

[@Birdland0]

Great video as most time. Maybe some schematics could enlighten us better.

[@mechtrailrider7459]

I am waiting for pes anserine bursitis😭

[@davidh5429]

If it wasn't for dog shit on literally every open space that has grass on it, I would definitely go for that.

[@atlosass]

20+ years of running and I can say I've had nearly all of them. Yay?

[@MrChelo13]

I'm on my way. 1 year: 3 different injuries

[@FirstLast-pr2pj]

who is here after first long run injury? 🏃‍♂️

[@e.d3021]

me after 106km last 3day hahahhahaha

[@FirstLast-pr2pj]

@@e.d3021 😂😂

[@mohamedzakariachorfi5541]

Can i run with flat feet

[@annabellebeloiu9691]

Unless your feet uncomfortable then of course you can run.

[@mohamedzakariachorfi5541]

@@annabellebeloiu9691 After every run i have pain in my ankle and sometimes in the lower part of my calf. Is it normal or cause by my flat feet

[@annakatie4521]

Zaklapo i would definetly recommend getting proper shoes fitted in order to promote good feet positioning while you’re running!! and maybe work w a physio to build up the strength in those ankles and calves :)

[@mohamedzakariachorfi5541]

@@annakatie4521 thanks

[@TheFlashPod]

I do not really understand the purpose of this video. I don't want to hate or anything like that, but this video is realy not very helpful. All the information is super vague and is pretty much what you get after 2min of searching the topic on Google.

[@lamberttuffrey6064]

I found it authoritative, which isn't always the case with things Googled...

[@terlikabgcom]

honestly this is not a good video. you should show where the injuries are - point to the specific area you are talking about. just naming these injuries is not useful at all to a non-native english speaker, or to someone not familiar with what different body parts are called. you should make a new video and show where each injury is

[@richardhewitt7097]

Didn't explain too well on exercise to help with runners knee....

[@gtn]

Hi there, a full video dedicated to runners knee can be found here, hope it helps 👉 gtn.io/RunnersKnee

[@richardhewitt7097]

@@gtn Thank you. Great videos by the way...

[@gtn]

@@richardhewitt7097 Very welcome!

[@jameswilson1294]

Be good if it wasnt for all the ads, ads, ads!

[@devidia]

Damn, 3 ad's on a 10 min vid. Getting greedy now are we?

[@duyle8921]

The music is annoying

[@nikhilpawar7303]

1st like

[@rageer7153]

2nd comment and also third like