Common Marathon Injuries

The most common injuries can, in most cases, be completely averted if they are detected early. Runners in training can look carefully for signs of such injuries to ensure a comfortable, continued training regimen. Preventative measures, however, are almost all identical in any situation. It is more important to focus on early detection. Stretching and frequent warm ups and cool downs can make the most headway in the direction of injury prevention. In addition, it is a good idea to have proper shoes for the proper foot type and to run on soft and level terrain. Working hard to employ a variety of preventive measures will not only prevent injuries, they will allow a successful athlete to train at his best.

Knee – Patellofemoral Pain Syndrome
• Symptoms: A slight pain behind the kneecap, which becomes more painful when running up hill or on stairs is the most common symptom.
• Some causes are abnormal movement of the kneecap across the knee joint, mostly caused by the foot striking the ground and rolling hard onto the arch.
• An effective treatment is to wear an elastic knee brace while bicycling to strengthen the quadriceps muscle. The knee will thereafter be able to move more easily.
• The use of good shoes is the most powerful preventative measure. A proper foot to shoe matchup keeps things in proper form.
Calf Strain
• Dull to sharp pain around the back of the lower leg is the first and most notable symptom of this disorder.
• Another important treatment is consistent icing with complete rest for 3 to 4 days and gradual running distance increase. Deep tissue massage of the calf region will help clear up this issue.
Knee – Iliotibial Band Syndrome (ITBS):
• Common symptoms include pain and tenderness on the outer kneecap with a sore area just above the joint.
• The iliotibial band, a thick muscle connecting the hip joint to the outer thigh and connected to the fibula, lies across the femur at the point it forms the knee joint. Flexing this muscle and extending the knee causes it to rub against the knee, which will eventually cause irritation.
• Consistent stretching improves the condition of the band.
• Runners who stick to unlevel terrain tend to find this injury creeping up on them. The best preventative measure is to stick to controlled running tracks and even spaces.
Shin Splints:
• The tibia should exhibit pain and tenderness along the lower leg and around the inside. This pain is recurrent and will flare up sharply at the beginning of runs and shortly after they have been completed.
• Over-pronation and a habit of running through the same terrain, causing one leg to be forced higher than the other, are the most common causes of this disorder.
• Stretching and flexing of the leg muscles will prevent this injury from ever occurring. It is especially important to work the lower leg muscles until they have been fully relaxed.
Foot – Planter Fasciitis:
• Sharp pains bridging the heel and the middle of the foot will spike at the beginning of running exercises. Further aggravation of this injury will increase the pain until it is felt constantly.
• The plantar fascia can be torn and degraded through highly repetitive motion. This thick tissue connects the knees to the toes and can inflame when overused.
• The Achilles tendon must be strengthened and regularly stretched in order to stop this disorder from worsening.
• The use of proper shoes and adherence to softer running surfaces is the best defence against planter fasciitis.
Heel – Achilles Tendinitis:
• Symptoms: The achilles tendon is the large cord-like structure on the back of the heel that can be pinched. The pain is usually just above the tendon where it connects to the back of the heel. The pain is more noticeable when the foot is partially flexed, and when lifting the heel as if standing on the tip of the toes.
• Over-worn shoes, over-pronation, and overly uneven terrain are all root causes of this painful problem. Cutting down on these three conditions will eliminate Achilles tendinitis.
• Plenty of rest and relaxation, along with the use of a heel lift and even anti-inflammatory drugs are the best treatment.
• Again, the same preventive measures apply. Running on soft ground and wearing proper shoes for the feet will help defeat this malady.
Stress Fractures:
• Local soreness or soreness to the touch around the bone in question is the most common symptom.
• Stress fractures are thin cracks that appear within a bone when too much pressure is repeatedly placed on that bone. X-ray examinations and bone scans are the only way these fractures can be diagnosed. Without early detection, these small fractures can lead directly to serious breaks and even permanent bone misalignment.
• Four or even Eight weeks away from training is really the only effective treatment for this illness.
• All of the aforementioned preventative measures apply