Running is an aerobic exercise that burns a large amount of calories as well as boosts your metabolism and strengthens your bones, muscles and heart. Running places some stress on your joints, however, and too much running can lead to injuries. There are a variety of running injuries that can occur from overtraining, with runner's knee, shin splints, Achilles tendonitis and iliotibial band syndrome among the most common.
Runner's Knee
Runner's knee -- or patellofemoral pain syndrome -- can be triggered by logging in lots of weekly miles for your runs. Runner's knee often strikes runners who start doing 40 miles of running per week, according to the running website Cool Running. Runner's knee may also flare up after long runs or while going down hills or stairs. Runners with runner's knee often feel pain beneath or around the kneecaps. PFPS occurs when the knee cap moves out of its usual range of motion or when cartilage in the knee gets worn down. Runner's knee can be caused by weak quads, hips or glutes or overprontation.
Shin Splints
Shin splints -- or medial tibial stress syndrome -- is characterized by pain in your shins, around the front of your lower legs. Sometimes the lower leg swells up from shin splints. Shin splints are caused by too much pressure on your shin bones and the surrounding connective tissues. Overtraining is one of the most common causes of shin splints, and taking time off running to rest and ice your shins can often alleviate the pain. Running downhill or on uneven surfaces and running in worn out shoes or the wrong shoes for your foot type can also trigger shin splints.
Achilles Tendonitis
Achilles tendonitis can occur when you dramatically increase your running mileage or if you tackle a lot of sprints and hills. The condition also can occur if your calf muscles are weak. Achilles tendonitis usually begins with pain in your Achilles tendon, at the back of the ankle, above your heel. The pain may occur at the beginning of workouts and feel better as you run. Achilles tendonitis may cause some swelling and make your Achilles tendon sensitive to touch. It is important to rest and refrain from running when you have Achilles tendonitis, or the condition will worsen.
Iliotibial Band Syndrome
Iliotibial band syndrome, or ITBS, is a common overuse injury among runners. The iliotibial band runs over the hips, down the thigh and connects to the knees. The continual rubbing of the band, especially during intense training, can cause it to become inflamed. Runners with ITBS often experience pain and swelling on the outer areas of the knees. The pain often gets worse the more you run. Rest and icing the area are important for treatment. Also try to avoid hill running and running on uneven surfaces while you recover.
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