5 Beginner Running Injuries and How to Avoid Each

5 Beginner Running Injuries

Here are the top 5 beginner running injuries that you should take care of:

1-Runner’s Knee

Runner's Knee

Patellofemoral pain syndrome, known as “Runner’s Knee,” is a
catchall for soreness that strikes around the kneecap. Irritation of
the tendons, cartilage, fat pad beneath the patella, or other tissues
could be the culprit thanks to any number of maladies like overuse,
muscle imbalance, foot problems, a misaligned kneecap, or something

Avoid it:


Strengthen your quadriceps and glutes , This will help move the load
from your knees to your legs. Use a foam roller to keep your IT band
loose and mobile, and keep your hamstrings, quadriceps, and calves
limber with dynamic stretches.

Relieve it:
If you do develop runner’s knee, foam rolling is a great way to reduce
symptoms. In addition, ice your knee and use elastic therapeutic tape,
like Kinesio or KT Tape, to stabilize your patella as a three-pronged

2- Iliotibial Band Syndrome


The iliotibial band: a ligament that stretches from your pelvis to
shin along the outside of your thigh helps stabilize your knee when
you run. If it becomes too tight, you might feel a nagging knee pain.

Avoid it:


As with runner’s knee, strengthening your glutes is the
key, along with using a foam roller to knead out your IT band. Add
mileage gradually, toss worn-out shoes, go easy on downhill running,
and change directions often at the track.

Relieve it:

If you didn’t roll before IT band syndrome, it’s time
to start. Foam rolling can help with the pain. Add in glute,
hamstring, and quad stretches too.

3- Plantar Fasciitis


The plantar fascia is a fibrous band of tissue in the sole of your
foot stretching from your heel to your toes. Tiny tears in the fascia
cause inflammation and intense heel pain. You’ll often feel it more in
the morning or after long periods of sitting or standing.

Avoid it:


Keep your lower legs and feet limber with stretches for
your calves and plantar fascia, in addition to arch strengthening

Relieve it:

If you develop irritation under your foot, a night
splint can help. Rolling a golf ball or frozen water bottle on the
underside of your foot works too.


4- Piriformis Syndrome

Piriformis Syndrome

The piriformis muscle in your posterior stabilizes your hip joints,
maintains your balance, and allows you to shift from foot to foot.
When the muscle compresses the sciatic nerve with too much force, you
might feel pain in your derriere or tingling that travels all the way
to your toes.

 Avoid it:

We have said it before:  Strengthen your glutes to prevent the piriformis from getting tight and
irritated”. Also, core work including your abs, back, and pelvic
muscles is the key.

Relieve it:

Grab a lacrosse or tennis ball to roll out your glutes,
digging deep into the muscle. “Rolling both before and after you run
can help decrease symptoms” . Keep the ball handy to roll
intermittently throughout the day as well.

5- Posterior Tibialis Tendonitis

Posterior Tibialis Tendonitis

The posterior tibialis tendon has one important job: arch support.
The tendon connects your calf muscle to the inside of your ankle. When
it becomes irritated, inflamed, or torn, you might be looking at foot
and ankle pain, along with arches that fall slowly over time resulting
in flat feet.

Avoid it:

Your arch height determines how much your ankle rolls
inward or outward when you run, and consequently, what shoes might
work best for you a neutral shoe that allows your foot to roll
naturally inward, or a stability or motion control shoe that restricts
movement in one direction or another. Making sure you’re running with
the correct shoe can limit a lot of potential injuries including
tendonitis. Also, strengthening your lower leg and calf in particular
can prevent some of the pain that plagues novice runners.

Relieve it:

Massage and ice the area to ease symptoms. Rest or
switch to low impact exercises that take the burden off your feet for
a while, and consider being fit for orthotics. (If you’re just getting
into a workout routine, make sure you’re not pushing yourself past
your limits.

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