Running is nice and simple: you put on your trainers, put on music and go. No gym, no team, no times to consider. But what if, after a few runs, your knee, shin or ankle suddenly start hurting? Chances are you're dealing with a running injury. Don't panic, it happens to a lot of young people. And the good news? You can do something about it and prevent it from getting worse. In this blog, our physiotherapists explain how running injuries happen and what you can do to deal with them. Running injuries are a common problem faced by young people.
Running injuries are more common than you think
It is important to understand that running injuries are not only painful but can be long-lasting if not treated properly.
Many young people suffer injuries, especially when they are just starting out or suddenly start training more fanatically. Your body has to get used to the impact of running. If you build that up too fast, things go wrong. Muscles, tendons and joints suffer if they are not given enough time to adjust.
The most common running injuries we see in our practice are:
- Shin splints: a nagging pain along your shin, especially in beginners.
- Runner's knee: pain on the outside of the knee that can radiate to the top or bottom.
- Achilles tendon complaints: stiffness or pain at your heel, especially in the morning.
- Heel spur: stabbing pain under your foot near the heel.
- Groin pain: especially after intense sprints or abrupt movements.
These complaints are usually not caused by one wrong step, but by repetition of small mistakes in your technique, shoes or construction.
Why exactly you are suffering now
You might think, "I'm still young, so I recover quickly", which is usually true. Yet your body does need the right conditions. And that's where things often go wrong. Wanting to do too much too soon is classic. You build up your fitness on Monday and by Tuesday you already have an injury. That may sound exaggerated, but it happens more often than you think.
Your running shoes can also play a role. If they are worn out or don't suit your running style, you run the risk of complaints. And then there is your running technique: how you land, how big your strides are and whether you walk upright or slumped. All together determines how hard your body has to endure during a run.
What can you do yourself to prevent a running injury?
Fortunately, there are plenty of ways to prevent symptoms, even if you are just starting out or have been running a bit longer. Here are a few tips you can get started with right away:
- Slow build-up: use an app or training schedule where you go a little further or faster each time, but not both at the same time.
- Good warm-up and cool-down: it really doesn't have to be long, but activates your muscles and prevents stiffness.
- Shoe check: get advice from a specialist shop or your physio.
- Strength training: strong muscles (think your core, thighs and calves) give stability while running.
- Variation in surface: always asphalt is hard on your body. Alternate with forest paths or grass fields, for example.
When do you see a physiotherapist?
The idea that you only go to the physio when you can no longer walk should really be binned. It is precisely at the first signs that you can gain a lot. Pain that does not disappear after a few days, keeps coming back, or spoils your walking pleasure? Then it's smart to make an appointment.
At the physiotherapist, we don't just look at where you have pain, but more importantly why. Maybe you don't use certain muscles enough, you walk a bit crooked, or your strength is not balanced. A brief running analysis, combined with a few targeted exercises, can reveal a lot and get you back on track quickly.
Running should remain fun
Whether you are training for your first 5 kilometres or just want to run to clear your head: running injuries are not one of them. You don't have to bite through the pain, nor do you have to figure it all out yourself. Our therapists are there for you with honest advice, a practical approach and guidance at your pace. No difficult terms, no boring exercises, just focused on what works for you.
Questions or doubts? Schedule a check with one of our therapists. Call 085-5000333 or mail to info@friskfysio.nl. You are welcome, with or without injury.
