The most common knee injuries and other running injuries

Running is one of the most popular sports worldwide. All you need is good quality shoes and you can do it anywhere. It is a very effective way to improve your fitness or lose some weight . Unfortunately, it is fraught with frequent injuries , especially to the joints (the knee is the most commonly injured), muscles and lower back .

Summary:

1. High incidence of injuries in runners: up to half of all runners face running-related injuries each year, with a quarter of all active runners being treated for some kind of injury at any given time;
2. Most common injuries: the most common running injuries affect the knee (26%), ankle (19%), and shin (16.5%), with specific diagnoses such as runner's knee, Achilles tendon injury, and tibial edge syndrome;
3. Injury predisposition: There are factors that can predispose runners to a higher risk of injury. These factors include abnormalities in the structure of the foot arch, faulty foot strike, and weakness of certain lower limb muscles;
4. Injury prevention: to prevent injuries while running, it is important to warm up thoroughly and do exercises before running, wear quality shoes, possibly orthopedic insoles for those with arch problems, use proper running technique and gradually increase running distance;
5. Don't increase your distance without thinking: most injuries, up to 72%, occur due to running distances for which the runner's musculoskeletal system is not yet sufficiently trained. It is important to listen to your body and not run through pain.

Did you know that half of all runners will suffer a running-related injury each year? At any given time of year, about a quarter of active runners are treated for an injury. Between 70 and 80% of injuries are most likely caused by sustained overuse of the musculoskeletal system while running or excessive pronation or supination of the foot . ¹

The most commonly injured joints and the most common diagnoses

Many studies conducted on runners have compiled data on how often and what parts of the body are most often injured. The studies were conducted on runners of both sexes of different ages, weights and with different running distances. Below we present the order of the most commonly injured joints and specific diagnoses . For clarity, we write about individual injuries in separate articles. ²

26% - Knee injury

• Runner's Knee (Patelofemoral Syndrome)
• Iliotibial syndrome
• Meniscus rupture
• Patellar tendinopathy

Read more about all types of knee injuries from running , the origin of the injury, the method and length of treatment, along with tips for recovery.

19% - Ankle injury

• Achilles tendon injury
• Ankle sprain

Read more about Achilles tendon injuries  and ankle sprains , the origin of the injury, the method and duration of treatment, along with tips for recovery.

16.5% - Lower leg injury

• Tibial edge syndrome
• Strains and other injuries to the calf muscles
• Stretching the calf muscles

Read more about lower extremity running injuries between the knee and ankle. Learn why and where runners get shin pain, along with treatment time and recovery tips.

13.5% - Foot injury

• Heel pain and heel spur (plantar fasciitis)

Read more about heel and foot pain from running and the possible development of heel spurs . You will learn the causes of the injury , information about the length of treatment, along with tips for recovery.

11% - Groin injury

• Groin muscle strain
• Inguinal hernia

Read more about groin pain and injuries.

8% - Thigh injury

• Hamstring tendon injuries
• Stretching the thigh muscles

Thigh injuries are very common in athletics (sprinting, obstacle racing) but also in football players , who perform a number of explosive movements in different directions.

6% - Lower back injuries and others

• Stress fractures
• Lumbar spine injury

Read more about back pain in runners and other athletes - from causes to pain solutions .

Predisposition to frequent injuries

There are people who are more likely to get injured while running . Studies show that runners with various abnormalities are more likely to get injured while running. These predispositions include arched or flat arches , faulty foot movement with excessive pronation or supination of the foot, O-shaped or X-shaped feet , different leg lengths , or even weakness of one of the muscles of the lower limb. ¹

Preventing running injuries

Before starting a run, it is necessary to warm up , to exercise the joints and muscles before applying a high load. It is good to have quality shoes and for people with arch disorders it is good to use orthopedic insoles . Regarding the running itself , technique and gradual increase in distance are of course important. Up to 72% of injuries occur due to running distances for which the musculoskeletal system is not yet sufficiently trained. The main thing is to listen to your body and not run through the pain. ¹

Resources:

1. Fields, Karl B et al. "Prevention of running injuries." Current sports medicine reports vol. 9,3 (2010): 176-82. doi:10.1249/JSR.0b013e3181de7ec5
2. Kakouris, Nicolas et al. "A systematic review of running-related musculoskeletal injuries in runners." Journal of sport and health science vol. 10.5 (2021): 513-522. doi:10.1016/j.jshs.2021.04.001)