Top 4 common injuries for marathon runners

We have shared 6 Tips to Prevent Marathon Injuries earlier, and we would like to talk about the top 4 common injuries you could be aware of during your marathon preparation.

Completing a full marathon (42km) is one of the toughest endurance tests, as the intensity of marathon training is well known, and many runners don't finish. The key to success usually lies in the training and body conditioning program.

It is also a good idea to start training and preparing your body as soon as possible before the marathon. Though marathon training brings incredible accomplishment and positive health benefits to your body, it also frequently causes injury.

 

Severe injuries are less common; however, several other troublesome injuries can prevent the successful completion of a marathon.

 

Common injury 1: Achilles Tendinitis

Achilles Tendinitis is an overuse injury of the Achilles tendon, a band of tendon tissue that connects the calf muscles at the back of the lower leg to the heel bone. It is a common complaint amongst athletes whose training involves running or jumping like a marathon. Overuse, tight calf muscles and wearing inappropriate footwear contribute to Achilles tendonitis. Resting or ice are beneficial for acute Achilles tendonitis; physiotherapy is highly recommended for this injury, as calf strength and flexibility are essential.

 

Common injury 2: Plantar Fasciitis

Plantar Fasciitis is the inflammation of the plantar fascia, a band of tissue that connects the heel bone to the toes and supports the foot arch. The plantar fascia is one of the most common causes of heel pain. Overuse is a significant reason that contributes to the injury. It is often associated with high-arched or flat feet, which is worsened by wearing unsuitable footwear. Strengthening and stretching exercises suggested by a physiotherapist are beneficial.

 

Common injury 3: Runner's Knee

Runner's knee, also known as Patellofemoral syndrome, is usually an overuse injury. Individual running style and poor control of foot pronation also contribute to the damage. Runner's knee refers to the anterior knee pain located beneath or behind the kneecap (patella). It is caused by contact between the posterior surface of the patella with the femur. Relative rest, specific stretches and exercises suggested by your physiotherapist, and appropriate footwear could help to alleviate the pain.

 

Common injury 4: Shin Splint

A Shin splint is a blanket, an encapsulating term used to describe pain felt in the shins. Overuse or overloading are the significant reasons contributing to the injury. Shin splint may result from medial tibial stress syndrome, when the lower leg muscles persistently pull on the periosteum, causing painful symptoms. Poor muscle flexibility or excessive foot pronation also contribute to the injury. Rest, conditioning and sufficient stretching before and after training, physiotherapy and sports massage can help recover.

 

As overuse is a common cause of injuries, how did overuse injuries happen?

 

An overuse injury is any muscle or joint injury caused by repetitive trauma, e.g. tendinitis or a stress fracture. An overuse injury typically stems from:

• Training errors: Training errors may occur when you take too much physical activity too rapidly. Working out too fast or too long, or simply being overwhelmed by doing one type of activity may strain your muscles and lead to an overuse injury.
• Technique errors: An improper technique may harm your body. Suppose you use a poor form as you perform a set of strength training exercises, swing a golf club or throw a baseball, in that case, you may overload certain muscles and cause an overuse injury.

 

To avoid overuse injury, you may:

• Seek help from a professional, e.g. physiotherapist, trainer
• Use proper form and gear
• Pace yourself
• Gradually increase your activity level
• Mix up your routine with cross-training

  

Now what to do if I feel pain after my run?

If you feel your leg is injured, be aware. A muscle injury will need rest, followed by flexibility and strengthening exercises – as well as injury therapy in some cases – before you can return to full training. Other leg injuries will require specific assessment and rehabilitation protocols. Seek advice from a sports therapist, who can provide expert advice and help you return to training earlier.

 

Consider having a running assessment if you experience pain during or after your runs. Running assessment is a helpful tool for analysing the underlying causes of pain or injury for different types of runners, from beginner to professional level. Following a thorough physical assessment, physiotherapists will evaluate your gait and perform a biomechanical analysis of walking and running on a treadmill using computerised video technology.

 

Some examples of biomechanical problems which can lead to pain in runners:

• Over-pronation of one or both feet
• Differences in leg lengths
• Poor pelvic control
• Muscle imbalance or spinal tightness stiffness
• Poor core stability
• Over-striding

 

Physiotherapists will give recommendations for adjustment of stretching, strengthening and core stability programmes. Identifying and dealing with underlying biomechanical problems allows you to return safely to sport with a decreased risk of injury.

 

Further reading:

• Must-read Pre-Race Tips for Marathon
• Choosing the right type of running shoes
  
• Leg Stretches
  
• Achilles Tendinitis Q&A
  
• Plantar Fasciitis Q&A
  
• Running assessment