Common Overuse Injuries in Runners and How to Prevent Them

Running is one of the most popular forms of exercise in Houston, with countless trails, parks, and running groups dedicated to the sport.

However, frequent running, especially without proper training and recovery, can lead to overuse injuries that sideline even the most dedicated athletes.

At CLS Health Sports Medicine in Houston, Nonsurgical Orthopedics and Sports Medicine Specialist, Javier Rios MD, helps runners stay injury-free so you can enjoy the sport you love.

In this article, we will discuss the most common overuse injuries in runners and provide practical tips to prevent them.

Top 5 Overuse Injuries in Runners

1. Runner's Knee (Patellofemoral Pain Syndrome)
   What It Is: Pain around or behind the kneecap, often worsened by downhill running or prolonged sitting.
   Causes: Weak quadriceps, poor running mechanics, or overuse.
   Prevention: Strengthen the quadriceps, hamstrings, and glutes to improve knee stability. Incorporate cross-training activities like cycling or swimming to reduce repetitive stress on the knees.
2. Shin Splints (Medial Tibial Stress Syndrome)
   What It Is: Pain along the inner shinbone, common in new or increasing-distance runners.
   Causes: Sudden increases in mileage, improper footwear, or running on hard surfaces.
   Prevention: Gradually increase training intensity (no more than 10% per week). Invest in proper running shoes and avoid excessive running on concrete. Houston runners should take advantage of trails like Memorial Park for softer surfaces.
3. Achilles Tendinitis
   What It Is: Inflammation of the Achilles tendon, leading to stiffness and pain near the back of the heel.
   Causes: Overuse, tight calf muscles, or improper footwear.
   Prevention: Regular calf stretching and strengthening can prevent excessive strain on the Achilles. Avoid sudden changes in speed or incline when running.
4. Plantar Fasciitis
   What It Is: Sharp heel pain caused by inflammation of the plantar fascia, a band of tissue supporting the arch.
   Causes: Overuse, tight calves, high arches, or unsupportive footwear.
   Prevention: Wear arch-supportive shoes and stretch the calves and foot arch daily. Runners in Houston should be cautious of hot pavement, as excessive heat can contribute to foot fatigue.
5. IT Band Syndrome (Iliotibial Band Syndrome)
   What It Is: Pain on the outside of the knee and hip, caused by irritation of the iliotibial (IT) band.
   Causes: Weak hip muscles, excessive downhill running, or poor running form.
   Prevention: Strengthen the glutes and hip abductors to reduce strain on the IT band. Foam rolling can also help keep the IT band flexible.

How to Prevent Overuse Injuries in Runners

1. Follow a Smart Training Plan
   Increase mileage gradually (no more than 10% per week).
   Schedule rest days to allow muscles and joints to recover.
   Cross-train with swimming, cycling, or strength training to reduce repetitive impact.
2. Choose the Right Running Shoes
   Get fitted at a specialty running store for shoes that match your foot type.
   Replace running shoes every 300 to 500 miles to maintain proper support.
   Consider orthotics if you have high or flat arches.
3. Strengthen and Stretch Key Muscles
   Incorporate glute, core, and leg exercises to improve stability.
   Stretch calves, hamstrings, quads, and hip flexors after every run.
   Use a foam roller to prevent tightness and improve flexibility.
4. Listen to Your Body
   Don't ignore pain as mild discomfort can quickly turn into a serious injury.
   Modify your training when experiencing persistent soreness.
   Seek help from Houston's Sports Doctor, Dr. Javier Rios MD, if pain lasts more than a few days.
5. Stay Hydrated and Mind the Houston Heat
   Running in Houston's humid climate increases the risk of dehydration and fatigue.
   Drink plenty of water and electrolyte-rich fluids to prevent cramping.
   Run early in the morning or in shaded areas like Buffalo Bayou Park to avoid peak heat.

Overuse injuries are common in runners, but they are preventable with proper training, stretching, and recovery. Whether you're training for the Houston Marathon or enjoying recreational runs, taking care of your body is key to staying injury-free.

At CLS Health Sports Medicine in Houston, Dr. Javier Rios specializes in treating running injuries and developing personalized injury prevention plans for athletes of all levels.

Experiencing pain or discomfort while running?

Schedule an appointment with Houston's Sports Doctor: Dr. Javier Rios at CLS Health Sports Medicine today!

Let Javier Rios MD help you stay on track and injury-free.