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Runner's Knee
What is it?
Pain around or behind the knee cap.
Recovery Time
6 Weeks
Recovery Methods
Inflammatory
Knee brace
Cutting back milage
Prevention Methods
Prevent overuse
Main Causes
Overuse
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Achilles Tendonitis
What is it?
Swelling of the Achilles, the tissue that connects the heel to the lower-leg muscles.
Recovery Time
4-6 Weeks
Recovery Methods
RICE
Anti-inflammatories
Stretching
New footwear
Prevention Methods
Stretch calf muscles post workout
Wear supportive shoes
Avoid uphill running
Main Causes
Overuse
Footwear
Flat feet
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Plantar Fascitis
What is it?
Inflammation, irritation or tearing of the plantar fascia—the tissue on the bottom of the foot (pain in the arch).
Recovery Time
3-12 months
Recovery Methods
Extra cushion footwear
RICE
Main Causes
Footwear
Inflammation
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Shin Splints
What is it?
Inflammation of the muscles and tendons covering the shinbone.
Recovery Time
2-4 weeks normally.
3-6 months in more extreme cases.
Recovery Methods
RICE
Prevention Methods
Running on softer surfaces.
Main Causes
Overuse
Footwear
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Iliotibial Band Syndrome
What is it?
Inflammation of the IT Band, the tendon that goes from the pelvic bone down the thigh.
Recovery Time
4-8 Weeks
Recovery Methods
Stretching
Prevention Methods
Stretching
Main Causes
Overuse
Distance running
Downhill running
Weak hips
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Stress Fracture
What is it?
Tiny cracks in the bone.
Recovery Time
6-8 Weeks
Recovery Methods
Physical therapy
NWB
Prevention Methods
Cross training
Footwear
Upping calcium
Avoid overuse
Main Causes
Overuse
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Patellar Tendonitis
What is it?
Tiny tears of the patellar tendon - the tendon that connects the kneecap to the shinbone.
Recovery Time
4-6 Weeks
Recovery Methods
Physical therapy
Ice at onset of pain
Prevention Methods
Strengthen hamstrings and quads.
Main Causes
Overuse
Distance running
Hill training
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Ankle Sprain
What is it?
Rolling of the ankle— stretching the ligament resulting in pain.
Recovery Time
6+ Weeks
Recovery Methods
Rice
Brace
Air Cast
NWD
Prevention Methods
Taping to prevent re-twisting injury.
Avoid bumps and other obstacles when running.
Main Causes
Training error
Obstacles
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Pulled Muscle
What is it?
Overstretching of the muscle —tearing of the fibers and tendons.
Recovery Time
3-6 Weeks
Several months for more severe strains.
Recovery Methods
RICE
Prevention Methods
Proper warm-up
Cool down
Stretching
Main Causes
Overuse
Inflexibility
Lack of warm-up
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Blisters
What is it?
When the top layer of the skin tears, leaving a bubble between the layers of the skin.
Recovery Time
3-7 days.
Recovery Methods
Band-Aids
Moleskins
Gels
Prevention
Prevention Methods
Proper footwear.
Main Causes
Overuse
Inflexibility
Lack of warm-up
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Chafing
What is it?
Skin on skin rubbing resulting in irritation.
Recovery Time
3-7 days.
Recovery Methods
Longer running shorts
Prevention
Prevention Methods
Proper footwear
Main Causes
Improper shoe fit
Change in routine or exercise.
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Side Stitches
What is it?
Pain on the side of the stomach caused by a spasm of the diaphragm.
Recovery Methods
Change posture
Prevention Methods
Change posture
Main Causes
Overuse
Poor running posture
Dehydration
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