Running has become very popular. It is relatively easy to start. You can grab a pair of runners and start slow. Maybe you do a 2KM jog. Then you move up to 5KM. Eventually, with proper training and discipline, you might be doing marathons in a few months.

But as simple as putting one foot in front of the other for as fast and as long as you can sound, there are certain nuances that you have to know and remember when you are training or competing. One of these is injuries.

Obviously, the most affected part of the body when you run is your legs and feet. They do most of the work and take the brunt of the impact as you run. With that, here are five of the most common running foot injuries you can encounter.

And, probably more important, we’ll also discuss how to treat and prevent common running foot injuries.

Achilles Tendinitis

The Achilles tendon is located at the back of your lower leg, part of it by the heel. It was named as such because the great Greek hero Achilles was slain due to an arrow piercing this part of his body.

Achilles Tendinitis on the other hand is the swelling or soreness of this particular tendon. If a great Greek hero falls due to this tendon getting damaged, how about you?

Fortunately, modern science and medicine can help you with this. With that, it is important to know the symptoms which include:

• Swelling of the tendon;
• You feel a dull pain in your lower leg;
• You have limited range of motion when you try moving your foot towards the shin

If you feel these symptoms, then it is best to stop exercising. Further use can lead to the tendon rupturing or tearing which would require surgery.

You can then go to your doctor to help with the pain. A physical therapist can help with doing stretching exercises to strengthen the tendon and help with its recovery.

Patellofemoral Syndrome

That is a mouthful, so good thing this has a common name: runner’s knee.

This is a general term for pain felt in front of the knee or by the knee cap. This is usually caused by overusing the knee through constant running or jumping.

You can be more susceptible to this if the muscles around your knee are weak. So, with that, there are several things you can do in order to avoid one of the most common running foot injuries.

Rest

Simple and effective, resting allows your body to recover from the strain it went through during a race or training session. It is ideal to set one or two rest days per week when training. If you do not give your body time to recover, it can lead to runner’s knee or other foot injuries.

Proper Stretching

Doing the right stretches can help strengthen the muscles and tendons of your body. You can do knee specific stretches so that you can reduce the chances of developing runner’s knee.

Plantar Fasciitis

Fascia is the thick tissue located at the bottom of your foot. Degeneration or irritation of this is among the most common running foot injuries and it’s called plantar fasciitis.

If you have this, you will immediately know as you will definitely feel foot pain while running. It would be a burning sensation or pain under your heel or midfoot.

This happens when you put too much pressure on the fascia too fast. For example, if you usually do 5KM then suddenly jump to 20KM, you can develop this.

Overtraining is another cause of plantar fasciitis.

So, in order to prevent this, you have to be smart about both your training and your racing. Schedule it well and don’t overdo it. This is especially true if you have a bit more weight.

At the same time, keep yourself healthy. Running vigorously when you are at a higher weight can also trigger this.

Sprained Ankle

Even if you do not run, chances are you’ve experienced a sprained ankle before. It is not fun, is it?

This usually occurs when you roll over your ankle which overstretches the ligaments. This will lead to terrible pain, swelling, and even discoloration in more extreme cases.

This is one of the most common running foot injuries since you have a high chance of rolling your ankle over when you are tired and not thinking about how you land your foot anymore.

If you do get a sprained ankle, you can:

1. Rest it and do not put any weight on the injured ankle
2. Applying ice can help with the swelling
3. Compress can also help
4. Elevate the ankle when laying down

When running, always try to be mindful of your form. Also, wearing runners that provide adequate support helps a lot.

While these are the most common running foot injuries, that doesn’t mean you have to experience them. Be mindful, train smart, and use the right tools and you can significantly reduce the chances of getting injured.