Running injury prevention

The most common injuries

Running, while good for your cardiovascular and mental health, is often associated with a range of injuries. Among the most common is plantar fasciitis, marked by intense pain under the heel, especially when you first get up in the morning. This pain is caused by inflammation of the plantar fascia, a ligament that supports the arch of the foot, and can be made worse by inadequate shoes or a sudden increase in activity.

Runner's knee (IT band syndrome), or iliotibial band syndrome (ITB), is another common injury. It causes pain on the outside of the knee, often felt on downhills or after a long run. This syndrome is often due to a muscle imbalance or poor running technique. For example, a runner who quickly increases their weekly mileage without strengthening their hips may be more likely to develop it.

Shin splints and Achilles tendinitis

Shin splints show up as pain along the inner edge of the shinbone and are usually caused by overtraining or an abrupt change in training intensity. This injury is typical in beginners who increase their running volume too quickly without giving their body time to adapt.

Achilles tendinitis shows up as pain behind the ankle, often linked to a lack of flexibility or strength in the calf. It can occur in runners who spend a lot of time on their toes or who don't warm up properly before training.

Patellofemoral pain syndrome

Patellofemoral pain syndrome is pain under the kneecap, usually due to poor knee alignment or weak stabilizing muscles. Women are often more affected because of anatomical differences that affect knee alignment.

• Plantar fasciitis: morning heel pain, often made worse by hard surfaces.
• IT band syndrome: pain on the outside of the knee, especially when running downhill.
• Shin splints: shin pain, often in beginners who ramp up their training too fast.
• Achilles tendinitis: pain behind the ankle, made worse by not warming up.
• Patellofemoral pain syndrome: pain under the kneecap, more common in women.

Common causes (and how to spot them at home)

Running injuries often stem from common causes that can be avoided with proper preparation and by listening closely to your body. One of the main causes is increasing your training volume too quickly. The 10% rule is often recommended: don't increase your weekly volume by more than 10% so your body can adapt gradually.

Unsuitable shoes

Another common cause is wearing unsuitable shoes. Worn-out running shoes, or shoes poorly matched to your stride, can increase your risk of injury. It's crucial to choose shoes that offer good support and suit your foot type, whether flat, high-arched or neutral. For example, a runner who overpronates should choose shoes that offer good medial support.

Muscle imbalances and weak stabilizing muscles can also lead to injuries. Runners should watch for signs of muscle fatigue or unusual pain that can signal an underlying problem. A strength training program can help correct these imbalances.

Detecting injuries early

Injuries can often be detected early thanks to signs such as recurring pain, excessive stiffness after training or changes in your gait. Paying attention to these signals lets you take preventive steps before the injury gets worse, such as adjusting your training program or seeing a professional.

• Ramping up training too fast: follow the 10% rule to avoid overload.
• Unsuitable shoes: choose models suited to your stride and foot type.
• Muscle imbalances: add strengthening exercises to correct weaknesses.
• Sensitivity to pain: watch for warning signs and adjust your training accordingly.

The principles of prevention

Preventing running injuries rests on several key principles. First, it's essential to take a progressive approach to training. Following the 10% rule helps you avoid sudden overloads that can cause injuries. For example, a runner who increases their weekly mileage by 30% is at greater risk of injury than one who follows a more moderate progression.

Listening to your body

Listening to your body is paramount. Knowing how to recognize signs of fatigue or pain and adjusting your training accordingly is crucial to preventing injuries. It's also a good idea to build rest and recovery days into your training program so your body can regenerate.

Another prevention strategy is to diversify your physical activities. Adding strength and flexibility exercises can help correct imbalances and strengthen stabilizing muscles. On top of that, varying your running surfaces and avoiding always running on hard surfaces can reduce the impact on your joints.

Diversifying your training

It's also beneficial to practise other complementary sports such as cycling or swimming, which work other muscle groups and allow for active recovery. This can help prevent burnout and overuse injuries tied to a single muscle group.

• Progression: build your training up gradually to avoid overload.
• Listening to your body: adapt your training to your body's signals to prevent injuries.
• Rest: include regular recovery days to avoid overtraining and allow regeneration.
• Diversification: add strength and flexibility work, as well as other sports, to balance your training.

Strength training for runners

Strength training is a crucial part of injury prevention for runners. Working on muscle strength, especially in the muscles that stabilize your joints, can reduce your risk of injury. The muscles of the legs, core and hips play a key role in running stability and efficiency.

Key exercises

Strengthening exercises can include movements such as squats, lunges and core exercises. These exercises help strengthen the quadriceps, hamstrings, glutes and abdominals, which are essential for good running posture. For example, well-executed squats can improve leg power and stability, reducing the risk of injury.

It's also beneficial to include exercises specific to the ankles and feet, such as calf raises or calf stretches, to prevent injuries like Achilles tendinitis or plantar fasciitis. These exercises can be built into a strength circuit two to three times a week.

The importance of flexibility

Flexibility is also an important part of a strength program. Regular stretching can help keep your muscles and tendons supple, which can help reduce your risk of injury. For example, dynamic stretches before a run and static stretches afterward can improve performance and prevent muscle soreness.

• Squats and lunges: strengthen the quads and glutes, improving stability.
• Core work: improves trunk stability, essential for efficient running posture.
• Ankle exercises: prevent foot injuries and improve balance.
• Flexibility: include stretching to stay supple and prevent injuries.

When to see someone and who to see

Knowing when to see someone, and who, is crucial for managing injuries effectively. If you have persistent pain that doesn't improve with rest, it's a good idea to see a health professional. A physiotherapist is often the first point of contact for running-related injuries, since they can assess your body mechanics and propose a suitable rehabilitation plan.

Seeing a physiotherapist

A physiotherapist can help identify the underlying causes of an injury, such as muscle imbalances or poor running technique. They can also suggest targeted rehabilitation exercises to strengthen weak areas and improve your running mechanics.

For more serious injuries, or if a precise diagnosis is needed, seeing a sports medicine physician may be appropriate. They can carry out more in-depth exams, such as X-rays or MRIs, and prescribe specific treatments if needed.

Specialized resources

La Clinique Du Coureur, founded by Blaise Dubois, is a recognized resource that offers specialized physiotherapy training focused on runners. This expertise can be valuable for getting an accurate diagnosis and appropriate treatment. Runners can also take part in workshops to improve their running technique and reduce their risk of injury.

• Persistent pain: see a physiotherapist for an assessment and a rehabilitation plan.
• In-depth exam: see a sports medicine physician for advanced tests and a precise diagnosis.
• Specialized resources: turn to recognized clinics for appropriate treatment and expert advice.
• Rehabilitation plan: follow professional advice for an optimal recovery and a safe return to running.

Returning to running after an injury

Getting back to running after an injury requires a cautious approach to avoid relapses. It's important to follow a rehabilitation program that includes appropriate strength and flexibility exercises to restore full function to the affected muscles and joints.

Rehabilitation program

Your return to running should be gradual. Starting with walking sessions or slow running can help your body get used to physical effort again. It's recommended that you gradually increase the duration and intensity of your sessions, following the 10% rule to avoid overload.

Staying tuned in to your body is essential. If pain or signs of fatigue appear, it's important to reduce the intensity or take extra rest days. Strengthening your stabilizing muscles should remain a priority to prevent new injuries.

Precautions to take

It's also a good idea to use recovery techniques such as cryotherapy or massage to help your muscles recover. These techniques can reduce inflammation and promote healing. In addition, adjusting your running technique with the help of a coach or physiotherapist can prevent the injury from coming back.

• Rehabilitation program: include strength and flexibility work for a full recovery.
• Gradual return: start with walking or slow running to get your body used to the effort again.
• Gradual increase: follow the 10% rule to avoid overload and relapses.
• Listening to your body: adjust your training if you feel pain to prevent injuries.

Injury	Typical cause	First aid	Prevention
Plantar fasciitis	Overuse, unsuitable shoes	Rest, ice, targeted stretches	Suitable shoes, foot and arch exercises
IT band syndrome	Muscle imbalance, poor technique	Rest, ice, hip stretches	Hip and quad strengthening, corrected running technique
Shin splints	Training ramped up too fast, hard surfaces	Rest, ice, anti-inflammatories	Gradual training progression, cushioned shoes
Achilles tendinitis	Lack of flexibility, insufficient warm-up	Rest, ice, calf stretches	Calf exercises, proper warm-up, suitable shoes