As the weather warms up and we head outside to kick up our exercise routines, it’s common to experience new injuries or aggravate existing ones. Learn about eight common running injuries and how to deal with them.

8 common running injuries:

Runner’s knee

Runner’s knee has several different causes and is a common overuse issue. Over time, the cartilage on the kneecap can wear down. Vigorous activity leads to pain around the kneecap, particularly when going up or downstairs, squatting or sitting with the knee bent for a long time.

Treatment:

• Rest 
• Ice 
• Compression 
• Elevation 
• Stretch

Stress fracture

A stress fracture is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shins and feet. It is often due to going too hard before your body gets used to a new activity. Pain gets worse with increased activity and improves with rest.  

Treatment:

• Rest 
• Ice 
• Resume activity slowly 

Shin splints

Shin splints are pain in the front or inside of the lower leg along the shin bone (tibia). It commonly occurs after a change in activity, such as running longer distances or increasing the number of days you run too quickly. People with flat feet are also more likely to develop shin splints.

Treatment:

• Rest 
• Stretching
• Use insoles or orthotics for your shoes

Achilles tendonitis

This is inflammation of the Achilles tendon. That’s the large tendon that attaches the calf to the back of the heel. Achilles tendonitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon, often due to increasing your running distances too quickly. Tight calf muscles can also contribute.

Treatment:

• Rest
• Icing the area
• Calf stretches

Muscle pull

This is a small tear in your muscle, also called a muscle strain, often caused by overstretching of a muscle. If you suffer a pulled muscle, you may feel a popping sensation when the muscle tears. A muscle pull commonly occurs with the hamstrings, quadriceps, calf muscles, and groin.

Treatment:

• Rest
• Ice
• Compression
• Elevation

Ankle sprain

This is the stretching or tearing of ligaments surrounding the ankle. It often occurs when the foot twists or rolls inward.

Treatment:

• Rest
• Ice
• Compression
• Elevation

Plantar fasciitis

Plantar fasciitis is an inflammation of the plantar fascia – the thick band of tissue in the bottom of the foot that extends from the heel to the toes. People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to an increase in activity, plantar fasciitis may occur without any identifiable reason.

Treatment:

• Calf stretches
• Rest
• Icing the bottom of the foot

Iliotibial band syndrome (ITBS)

This syndrome causes pain on the outside of the knee. The iliotibial band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. ITBS occurs when this ligament thickens and rubs the knee bone, causing inflammation. Long-distance runners are more likely to develop ITBS.

Treatment:

• Decreasing the amount of exercise
• Heat
• Stretching prior to exercise
• Icing the area after activity