1. Patellofemoral Pain Syndrome (Runner’s Knee)
- irritation of the cartilage on the underside of the patella (kneecap).
- approximately 13% of runners suffer from knee pain.
- typically flares up during or after long runs, after extended sitting, or when descending hills or
- stairs.
- risk factors: overpronation, weak quads, weak hips, weak glutes.
- Treatment:
○ take extra days off or reduce mileage by 50%
○ run distance you can sustain without pain
○ uphill running
○ gluteal, hip, and quad strengthening
○ cross train: cycling, elliptical, swimming
○ shorten your stride during running
2. Achilles Tendonitis
- approximately 11% of runners suffer from Achilles tendonitis
- risk factors: traning factors (ie. increase in mileage too quickly, surface), tight Achilles tendon,
- weak calf musculature.
- Treatment:
○ rest - this is not an injury to run through!
○ message with foam roller
○ cross train: elliptical machine, cycling, or swimming if not painful
○ calf strengthening: eccentric heel drops
○ avoid barefoot walking, flip flops, flat shoes
○ may need to be immobilized depending on severity
○ NSAIDS and ice
3. Plantar Fasciitis
- pain along bottom of your heel
- approximately 15% of runners suffer from Plantar Fasciitis
- risk factors: runners with very high or low arches, overpronation, training factors (ie. increase in
- mileage too quickly, surface), weak core musculature and history of low back pain
- Treatment:
○ take extra days off or reduce mileage by 50%.
○ stretching, messaging the fascia with foam roller
○ NSAIDS, icing
○ cross train: cycling or elliptical if not painful
○ arch support if low arch or overpronator
○ core strengthening
○ may need immobilization depending on severity
4. Shinsplints (Medial Tibial Stress Syndrome)
- pain along inner shin area
- typically flares up during long run
- approximately 15% of runners suffer from Shinsplints
- common in beginner runners
- risk factors: very low arches, training factors, shoes with poor support
- Treatement:
○ take extra days off or reduce mileage 50%
○ stretching, NSAIDS, icing
○ supportive shoe gear
○ arch support
5. Illiotibial Band Syndrome (IT Band)
- pain along outside of thigh running from hip to the outside of the knee
- approximately 12% of runners suffer from IT Band Syndrome
- risk factors: weak gluteal muscles, weak hip abductor muscles, overpronation, limb length
- discrepancy, downhill running
- Treatment:
○ take extra days off or decrease mileage by 50%
○ stretching and messaging with foam roller, NSAIDS
○ cross train: swim or elliptical. Cycling may aggravate IT band syndrome
○ shorten your stride during running
6. Stress Fracture
- approximately 6% of runners suffer from stress fractures
- more common in females than males
- approximately 13% of female runners develop stress fractures
- common in metatarsals, heel, and tibia
- Treatment:
○ rest, immobilization
○ avoid all high impact exercise
○ cross train: stationary bike, elliptical, swimming
- risk factors:
○ training factors: increased mileage too quickly, surface
○ Female risk factors:
■ nutritional factors: insufficient Vitamin D, Calcium levels
■ decreased bone density
■ low estrogen levels