Planning to Up Your Mileage This Spring? Avoid These Common Runner's Injuries

As we enter spring, the great outdoors beckon. If you like to lace up your running shoes, the warming weather might have you itching to get out there. Before you add miles to your running routine, be mindful of how added stress on your body can lead to injury. 

As sports injury specialists, we see people who get hurt because they add too many miles too quickly. With that in mind, our team at Rogers Foot & Ankle Institute in American Fork and Saratoga Springs, Utah, wants to help runners be more aware of common running injuries — and how to avoid them. 

We’ve created this quick overview of issues you want to avoid. If you experience any of these problems, we offer care at our offices to help you get back on your feet quickly. 

Now, let’s look at five common running issues — and what you can do to prevent them. 

#1: Shin splints

Technically called medial tibial stress syndrome, this condition causes pain along your shins and sometimes along the inside of your lower leg. They’re a sign you’re taxing your body, so take them as a cue to lower your mileage and scale up more gradually.

Specific stretches can also help you minimize your shin pain. 

#2: Achilles tendonitis

If you have pain localized in the back of your heel, you’re likely dealing with Achilles tendonitis. That means your Achilles tendon — the largest in your body — is inflamed. 

Rest, paired with ice and anti-inflammatory medication, helps your tendon heal. 

#3: Plantar fasciitis

Your plantar fascia runs along the bottom of each foot. It’s no surprise that running can tax it.

If you develop plantar fasciitis, you feel a stabbing heel pain. You might notice it most when you first get out of bed in the morning or at the start of your runs. The pain may fade as you move, but that doesn’t mean your plantar fasciitis is resolved. 

Rest, ice, and anti-inflammatory medication can all help. Supporting and properly cushioned shoes also support plantar fascia health.  

#4: Knee pain

If you feel pain in your kneecap, you probably have patellofemoral syndrome, also called runner’s knee. This often develops because of a muscular imbalance, like tight hamstrings or weak thigh muscles. 

Again, rest, ice, and anti-inflammatory medication can ease the discomfort from this running injury while helping it to heal. You might also benefit from stretching and strengthening exercises focused on supporting your knees. 

#5: Iliotibial band (ITB) syndrome

If you have knee pain or pain along the side of your leg, it could be an issue with your IT band. To address this issue, reduce your mileage and apply ice to the painful area. Anti-inflammatory medication can help, too. 

With these injuries, addressing the issue early helps it heal quickly. Talk with our team if you’ve noticed discomfort during or after your runs. We can help you recover to support your running goals this spring and beyond. Contact our team at the Rogers Foot & Ankle Institute by calling (801) 756-4200.