Four common running injuries

Good Health magazine
Monday, March 19, 2012
Commong running injuries to watch out for. Image: Thinkstock
Commong running injuries to watch out for. Image: Thinkstock
What types of injuries should runners be on the lookout for when training?

1. Iliotibial band (ITB) syndrome
Symptoms: Pain on outside of the knee, particularly when running downhill.

Possible causes: Running on a camber, or having one leg longer than the other, weak gluteus medius muscles, excessive hill running.

Fix and prevention: Ice, massage and stretch the ITB. Try Pilates to strengthen gluteal muscles.

2. Shin splints
Symptoms: Pain in shin.

Possible causes: Running on hard surfaces, over-training.

Fix and prevention: Rest and when you resume, stick to sand or grass running, or try low-impact cross training like swimming and cycling.

3. Plantar fasciitis
Symptoms: Painful sensation under the heel, usually on the inside and sometimes on the arch.

Possible causes: Over-pronation, very tight calf muscles, poor trainers.

Fix and prevention: Roll the arch over frozen bottles of water or over a golf ball. Stretch the calves. See a physio to get the foot taped to help support and rest it.

4. Achilles tendonitis
Symptoms: Pain and swelling in the Achilles tendon or back of the heel.

Possible causes: Tight calves, increased the volume and intensity of your training too quickly, having flat feet or feet that turn in when walking.

Fix and prevention: Rest and ice. Don’t increase your training by more than 10 per cent a week and have a chill-out week each month. Stretch and strengthen legs once inflammation has settled.

Good Health magazine

For more fitness tips and much more, pick up the April issue of Good Health magazine or subscribe at

Getty imagesTop 10 moves for a toned tummy Doing the sums: how much exercise does your body need? Image: ThinkstockHow much exercise do you need? There are a few ways you can keep fit without spending money on that gym membershipTen ways to get fit without the gym Why boxing is the new "in" sport

Ask our experts

Should I continue my affair with a married man? Our answer SEX & RELATIONSHIPS EXPERT Dr Gabrielle Morrissey

What's your BMI?


Body Mass Index Measure your BMI >>Find out if your body is in the healthy body mass index range. Calorie CounterCalorie CounterKeep track of your daily dietary intake. Burn BarometerBurn BarometerHow much exercise should you be doing?