Quick Fixes for the 15 Most Common Running Injuries

No matter how careful you are, running takes a toll on your body: A 10-minute mile consists of 1,700 steps, each one producing ground reaction forces two and a half times your body weight on average. That’s a huge load for you to absorb—and probably why 20 percent of runners are likely to experience an injury while training for an event, according to research in the journal BMJ Open Sport & Exercise Medicine. Plus, a recent survey of 1,147 runners suggests that during the pandemic, runners are running more but with less intensity, and still experiencing more injuries. Knee issues, IT band syndrome, ankle instability, and back pain are among the most common to plague runners, a 2020 analysis in the Journal of Clinical Medicine found. If you’re feeling pain that falls at a 6 or 7 on a scale of 1 to 10, pain that’s interfering with your daily life, or pain that lingers for more than two weeks, get yourself to a doc, says Cat Fitzgerald, D.P.T., a physical therapist at Custom Performance in New York City. To troubleshoot tweaks and twinges at home, try these remedies from Fitzgerald, Jay Dicharry, M.P.T., a biomechanics researcher, and Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City. [View in Browser]( [Runner's World Logo]( [SHOP]( [RW+ EXCLUSIVE]( [SUBSCRIBE]( [Quick Fixes for the 15 Most Common Running Injuries]( [Quick Fixes for the 15 Most Common Running Injuries]( [Quick Fixes for the 15 Most Common Running Injuries]( No matter how careful you are, running takes a toll on your body: A 10-minute mile consists of 1,700 steps, each one producing ground reaction forces two and a half times your body weight on average. That’s a huge load for you to absorb—and probably why 20 percent of runners are likely to experience an injury while training for an event, according to research in the journal BMJ Open Sport & Exercise Medicine. Plus, a recent survey of 1,147 runners suggests that during the pandemic, runners are running more but with less intensity, and still experiencing more injuries. Knee issues, IT band syndrome, ankle instability, and back pain are among the most common to plague runners, a 2020 analysis in the Journal of Clinical Medicine found. If you’re feeling pain that falls at a 6 or 7 on a scale of 1 to 10, pain that’s interfering with your daily life, or pain that lingers for more than two weeks, get yourself to a doc, says Cat Fitzgerald, D.P.T., a physical therapist at Custom Performance in New York City. To troubleshoot tweaks and twinges at home, try these remedies from Fitzgerald, Jay Dicharry, M.P.T., a biomechanics researcher, and Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City. No matter how careful you are, running takes a toll on your body: A 10-minute mile consists of 1,700 steps, each one producing ground reaction forces two and a half times your body weight on average. That’s a huge load for you to absorb—and probably why 20 percent of runners are likely to experience an injury while training for an event, according to research in the journal BMJ Open Sport & Exercise Medicine. Plus, a recent survey of 1,147 runners suggests that during the pandemic, runners are running more but with less intensity, and still experiencing more injuries. Knee issues, IT band syndrome, ankle instability, and back pain are among the most common to plague runners, a 2020 analysis in the Journal of Clinical Medicine found. If you’re feeling pain that falls at a 6 or 7 on a scale of 1 to 10, pain that’s interfering with your daily life, or pain that lingers for more than two weeks, get yourself to a doc, says Cat Fitzgerald, D.P.T., a physical therapist at Custom Performance in New York City. To troubleshoot tweaks and twinges at home, try these remedies from Fitzgerald, Jay Dicharry, M.P.T., a biomechanics researcher, and Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City. [Read More]( [Read More](   [This Beginner’s Strength Training Will Help You Make it a Habit]( [This Beginner’s Strength Training Will Help You Make it a Habit]( If you’re not sure where to add strength into your routine, then this workout is for you. [Read More](       [Build Stronger Arms in 10 Minutes With This Workout]( [Build Stronger Arms in 10 Minutes With This Workout]( Squeeze in a quick upper-body strength routine with these combo exercises that you can do after a run. 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