Running/Hiking injuries
Some authors would argue running/walking is one of the most natural things that the human has evolved to
do. Despite this, injuries still occur and can cause significant time away from training. This blog will outline a
few precautions to avoid the most common of running/hiking injuries. Most injuries occur when you introduce
a change to your training program suddenly or without giving your body time to adapt to the change. The
other time you get and injury is if you try and return to training to soon after having an injury.
The literature would suggest that the hips, knees, legs, and feet are the most vulnerable to injury in a
runner/hiker. Here are some of the most common injuries;
Runner's knee. This is a common overuse injury. Runner's knee has the medical name of patella-femoral pain
and usually presents itself when going up or down stairs or hills, squatting, sitting with the knee bent for a long
time. The usual cause is old or the wrong shoes and or a muscle imbalance around the knee cap or patella.
Stress fracture. This is a small crack in a bone that causes pain and discomfort that is worse during exercise
and eases with rest. It typically affects runners in the shin and feet and is often due to doing too much, too
quickly before your body gets used to a new activity. Rest is important, as continued stress on the bone can
lead to more serious injury.
Shin pain. Is a common name for a number of injuries to the soft tissues in the front or inside of the lower leg
or the shin bone (tibia). Shin splints commonly occur after a change in activity, such as training longer
distances or increasing the number of days you train too quickly as well as in some people wearing the wrong
shoes.
Achilles tendon pain. This can be an inflammation or non-inflammatory. Pain in the Achilles is usually caused
by repetitive stress to the tendon, often due to increasing the distance too quickly or changing the type of
training too quickly. Tight calf muscles and or wrong or worn-out shoes can also contribute.
Ankle sprain. Following an initial treatment of rest, ice, compression, and elevating the foot, sprains typically
get better with time. This is one injury you can’t predict but one you can minimise the risk of occurring by
avoiding running/hiking over really uneven surfaces, when you are tired or at night when there is poor
visibility.
Plantar fasciitis. This can be an inflammatory or and overuse injury to the plantar fascia. The plantar fascia is a
thick band of tissue in the bottom of the foot that helps maintain the arch of the foot. People with tight calf
muscles and a high arch are more prone to plantar fasciitis. But it can equally occur in people with flat or
pronated feet. Although it may be linked to an increase in activity, or poor footwear, plantar fasciitis may occur
without any identifiable reason.
Iliotibial band syndrome (ITBS). This syndrome causes pain on the outside of the knee. The iliotibial band is a
band of tissue that runs along the outside of the thigh, from the hip to the outside of the knee. It usually
occurs in long distance runners and or people that train on open roads and run of the camber of these roads or
again have the wrong footwear that doesn’t suit their foot type.
Blisters. These are fluid-filled sacks on the surface of the skin. They are caused by friction between your
shoes/socks and skin. To help prevent blisters, start using new shoes gradually, wear the correct shoe that
suits your foot, wear good quality socks, apply petroleum jelly on areas prone to blisters
Tips to Prevent Running/Hiking Injuries
The best way to prevent any injury is to listen to your body and to rehabilitate well after any injury. One of the
best predictor for any injury is a previous injury to that body part or limb. By taking a few precautions and
planning, you can prevent many common injuries. Here are some tips;
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Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a
muscle, tendon or joint that doesn't get better with rest, see a physiotherapist.
Create a training plan: Before beginning a training program, talk to an exercise physiologist or coach
who can help you create a training plan that is in line with your current fitness, abilities to best
achieve your long-term goal(s).
Warm-up and stretch: Whilst there is no evidence that these directly prevent injuries, many injuries
occur as a result of muscle imbalances/tightness. Before and after you run, stretching your muscles
thoroughly will go some way to preventing this and relieve muscle soreness following a run. Also,
warm up for five minutes before you start stretching so walk or run for a bit before you stretch to
prevent overstretching and possible injury.
Rehabilitate well: If you have any injury ensure that see a health profession specifically a
physiotherapist to ensure you don’t have any strength or mobility deficits that will put you at risk of
re-injury or future injury.
Cross train: Mix up your fitness routine. Don't only run/walk (even top athletes mix it up). Try
swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more
commonly occur when you do the same type of exercise over and over again.
Be shoe smart: Wear proper-fitting socks and shoes with good support. The best indicator or a shoe
wearing out or it is not the right shoe for you is comfort. If your feet become sore or you start
experiencing prolong periods of pain during and after a run/hike then the shoe is probably not right
for you or is past it’s used by date and you need to replace your shoes. Don’t get too complicated with
design and ant this and that – go for comfort.
Run/hike wisely: Run/hike on a flat, smooth surface and avoid steep hills until your body gets used to
the routine. Once you have been training for some time mix your speed and the terrain up a bit, but
avoid doing this to quickly.
Be safe: Train during the day, in well-lit areas, or use a light so that you can see the surface and avoid
obstacles.
Courtesy Dr Richard Newsham-West, Physiotherapy and Active Health Centre, Griffith University
Health Clinics, Gold Coast Campus, [email protected], 1800 188 295