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Running is a great form of exercise that can be a healthy addition to your weekly routine. Although it presents a range of great benefits, you have to be mindful that you aren’t doing more harm than good! There are a number of common running injuries that you’ve probably come across at some stage in your life. These can range from little muscle strains to serious ligament damage that can keep you off your feet for a long time.

Here are our words of wisdom on how to avoid these common injuries, ensuring you can spend more time running and less time tending to an injury at home.

  1. Stress Fractures

Stress fractures can form in your bones as a result of repetitive movements or impacts, such as your feet hitting the ground when running. These stress fractures can be quite common on the top of runner’s feet, in their heels or potentially in the lower leg.

These stress fractures can be quite painful, so you should see a doctor if you think you have one.

How to avoid a stress fracture

One of the simplest ways to avoid a stress fracture is to ensure you’re wearing supportive running shoes. If your foot does not have an arch, you may need to see your doctor about wearing orthotics to help when you are running or walking.

Another great way to prevent a stress fracture is by cross-training so that you can add some more low impact exercises into your usual exercise routine.

  1. Plantar Fasciitis

Plantar fasciitis is another common running injury which usually presents as a harsh pain on the bottom of your foot. A great deal of repeated tension on the plantar fascia (the connective tissue on the sole of your foot connecting the toes to heel) can result in inflammation and irritation.

How to avoid plantar fasciitis

Making sure that you are regularly doing foot and leg stretches, both before and after running is key to avoiding plantar fasciitis. Try not to go barefoot on hard surfaces, as without the proper support from comfortable shoes, you’ll be putting your feet under unnecessary stress.

Again try and incorporate some other low impact exercises such as cycling into your exercise regime.

  1. Runner’s Knee

Runner’s knee (or patellofemoral pain syndrome) is a dull pain that you can feel in your kneecap when running, walking downstairs or keeping your knee bent for a long time. This can be quite a common injury for new runners and if it’s not dealt with properly it can lead to a more serious injury which may require surgery to fix.

How to avoid runner’s knee

As this type of injury can often come from overdoing it, sometimes the best preventative measure is to avoid running as much. Gradually build up your running program, so that you’re not overloading yourself too soon.

  1. Hamstring Strains

Your hamstrings can experience a strain or in worst-case scenarios a tear, when they are especially tight, tired or weak. If you’re a long-distance runner you’re less likely to experience a severe hamstring tear than sprinters. Long-distance runners will instead see hamstring strains come on a bit slower, with repetitive small tears in the hamstring muscle.

How to avoid hamstring strains

Stretching and appropriate warm-up exercises will help you to avoid hamstring strains while you’re running. Many people try and “run through the pain” but you should also stop if you begin to feel some discomfort in the hamstring. Try and take small steps when building up your exercise or running intensity, as trying to do too much at once can lead to an injury.

  1. Ingrown Toenails

Although not a typical joint or muscle problem like most running injuries, ingrown toenails are quite a common condition amongst the running community. These can be debilitating issues, as the nail growing into your skin can be quite painful particularly if you continue to run on it.

How to avoid ingrown toenails

Don’t cut your toenails too short, as this can result in them growing into the skin as they start to grow back. Always wear properly fitted shoes and socks, making sure that you have a little wiggle room. If you’re playing a sport where your toes are often subject to impacts (such as in soccer) try and give your feet a break afterwards and go barefoot.

Monitor your performance and listen to your body

Avoiding injury is a tricky path to navigate and sometimes accidents can happen, leaving you on the sidelines for a while. Making sure that you have everything you need to stay comfortable out running is crucial. Whether it be investing in some new running sunglasses or taking energy gels with you on long-distance runs, these accessories should be aiding you on your running journey.

If you do encounter injury on a regular basis, you should consult your doctor for comprehensive medical advice. It’s also important to follow the steps we’ve outlined here so you can be certain you’re doing what you can to keep those common running injuries at bay.