What are the three most Googled Running Injuries? And how can you fix them?

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With many of the most famous marathons taking place this autumn, now is the perfect time for competitors to dust off their running shoes and get those practice jogs in. Yet with serious mileage comes the chance of injuries.

Researchers at the University of Salford found that almost two million British runners suffer injuries every year. So, here are three of the most googled running injuries, broken down by specialists from New Victoria Hospital.

Plantar Fasciitis

Plantar Fasciitis is the inflammation of the plantar facia, the part of your foot that connects the your heel bone to your foot. The pain is felt in the runner’s heel and can be caused by a number of factors.

How does it occur?

Sometimes this can be precipitated by sudden excessive activity, poor-fitting shoes, walking over uneven grounds and cobbled streets.

How to Treat It

Initial treatments should be accompanied by a diagnosis from a medical professional to secure there are no tears. Most patients will see the injury improve with with stretching exercises, anti-inflammatory drugs and physiotherapy. For more serious cases, there are surgical options to help solve the issue.

Iliotibial Band (ITB) Syndrome

The Ilitotibial band (ITB) is a tense layer of thick tissue on the outside of the thigh, surrounding and protecting important muscles.

How does it occur?

“ITB Syndrome occurs in up to 15% of overuse injuries to the knee and is characterised by pain isolated to the outer aspect of the knee.” Says, Mr Khalis Al-Dadah, consultant specialist knee Surgeon at New Victoria Hospital.

Your knee has two large knuckles, and the excess friction results of one of the other is what causes ITB Syndrome and the discomfort that comes with it.

How to Treat It

As the syndrome is caused by increasing levels of activity, Mr Al-Dadah advises that rest is the mainstay of treatment.

He also recommends ice packs and topical anti-inflammatory gels over the affected painful area. In cases where the inflammation doesn’t reduce, ultrasound-guided steroid injections can be utilised.

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Runner’s Knee

Runners knee is when pain develops at the front of your knee, underneath the kneecap. “It most commonly occurs in long-distance runners and athletes who carry outrepetitive impact activities,” says Mr Al-Dadah.

Why does it occur?

Your kneecap takes around seven time your body weight during day-to-day activities. “It most commonly occurs in long-distance runners and athletes who carry out repetitive impact activities,” says Mr Al-Dadah.

This is because long-distance running causes repetitive impact to the patella on the femur and therefore pain at the front of the knee. It can also be caused by a poor running technique and the shape of a runner’s league.

How to Treat It

Like most other leg injuries, Mr Al-Dadah recommends avoiding exacerbating activity. “It’s advised not to suddenly increase your running distances or change the terrainon which you run.”

He also recommends targeted and focused physiotherapy. The key in stabilising muscles around your knee cap. The main muscle to focus on rehabilitating is the quadriceps muscle and physiotherapy.

Mr Al-Dadah says; “There is no reliable, targeted surgical cure for runner’s knee, as it is mostly a mechanical pathology.” Therefore, rest is crucial.

While it may feel counter-productive to rest when you have a big run coming up, it’s sometimes the only way to look after your body in the long run (get it?!)