As Vancouverites gear up for the Sun Run, half and full marathons, running injuries in a doctor’s offices and physiotherapy clinics increase. The most common running injuries are from overuse: plantar fasciitis, achilles tendonitis, shin splints, IT band syndrome, and anterior knee pain – most of which are the result of doing too much, too hard, too soon!

Plantar Fasciitis

Pain at the bottom of the foot due to the tightening and inflammation of the plantar fascia, the connective tissue running from the ball of the foot to the heel. Learn more about plantar fasciitis in this blog post!

Causes

  • Inadequate arch support in shoe
  • High torsion shoes on a hypermobile foot
  • Overuse – too much too soon

Treatment

  • Rest and ice
  • Gentle stretching
  • Modify activities
  • Physio
  • Proper footwear
  • Sound training schedule

Iliotibial Band Syndrome

Pain in the lower lateral leg and outside portion of the knee.

Causes

  • Poor, unsupportive footwear
  • Running on cambered, uneven tracks or streets
  • Not stretching – muscles becoming too tight
  • Overuse – lack of rest time or too much too soon
  • Poor warm-up

Treatment

  • Rest and ice
  • Gentle stretching
  • Modify activities
  • Physio – massage passive stretch, ultrasound

Achilles Tendonitis

Pain in the back of the ankle where the achilles tendon attaches both calf muscles to the heel bone. 

Causes

  • Loose heel support
  • Excessive pronation – weakness in arch muscles of the foot
  • Not stretching both sets of calf muscles
  • Overuse – too much too soon
  • Too much hill work
  • Inadequate warm-up

Treatment

  • Rest and ice
  • Gentle stretching
  • Modify activities
  • Physio
  • Proper footwear

Shin Splints

Common name including all pain in the front of the shin.

Causes

  • Muscle imbalance between calf and leg
  • Poor running mechanics

Treatment

  • Rest and ice
  • Gentle stretching
  • Proper footwear
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