Recent studies show that nearly 50% of recreational runners injure themselves every year no matter their sex, age, running experience, or weight. Health clinic, London based Bodytonic Clinic has recently gathered search volume data to reveal the 5 injuries most frequently complained about by runners according to search trends.
Luckily, Bodytonic Clinic research shows that the most frequently complained about running injuries are not critical injuries and can mostly be treated at home. To help ensure that minor injuries don’t affect your performance, we have put together our expert tips on how to beat the 5 most searched running injuries to get you back out on the road.
To find which injuries are the most commonly complained about by runners, Bodytonic Clinic input the search term “running” into Ahrefs. We pulled all the relevant search results relating to injuries sustained whilst running and recorded the search volume results. We then filtered our results by volume size to reveal the running injuries with the highest search volume.
The results and our advice for treating the 5 most searched running injuries are below:
1. Knee pain when running (1.6K searches)
You can treat the symptoms of runner’s knee at home. For pain relief, apply cold packs to your knee for 30 minutes at a time. This will help to reduce pain and swelling. You can also elevate your leg with pillows whilst lying down, to relieve some of the pressure on your knee cap. Stretching and strengthening exercises can also help with the issue in the long term. Stretches such as a standing quad stretch and the hip flexor stretch will help to increase your leg flexibility and reduce tightness in the joint.
Luckily, there is no tissue damage caused by runner’s knee and with ample rest, your knee will naturally recover. However, it’s important that once you start to experience symptoms you rest your knee until you are able to run without pain.
2. Lower back pain when running (1.3K searches)
To reduce lower back pain whilst running, make sure to warm up before going on your run. Stretching and warm-up exercises are a great way to increase the blood circulation to your muscles and ease any aches and pains in your back. Gentle stretches such as the child’s pose are excellent for your lower back muscles as it takes the pressure off the joints in your spine. Some other stretches to help your lower back include the knee-to-chest stretch and the piriformis stretch. To see maximum results, hold each stretch for 1-3 minutes on each side and repeat 2-3 times.
3. Shins hurt when running (700 searches)
Shin splints are one of the most common running injuries frequently experienced by new runners. Shin splints can be caused by an incorrect technique, poor running shoes, or running on hard or inclined surfaces. To reduce the pain caused by shin splints, apply an ice pack to the area several times a day. Compression socks and ibuprofen can be used to reduce swelling. If you’re new to running, make sure to gradually increase mileage and take breaks between runs. If you frequently experience shin splints, you could consider incorporating strength training into your routine to strengthen your calf and shin muscles.
4. Chest pain when running (500 searches)
Some common causes of chest pain whilst running include asthma, dehydration, and heartburn. To avoid dehydration and heartburn, make sure that you’re drinking enough water and that you don’t run straight after eating. If you struggle with asthma, make sure to have your inhaler to hand when going for runs.
Sudden cardiac arrest is uncommon amongst runners so your chest pain is unlikely to be a symptom of a heart attack. However, make sure that you’re aware of the common signs of a heart attack such as chest pain, pain in other parts of the body, and lightheadedness. If you think your chest pain could be caused by another heart complication such as heart disease or angina, you should consult your doctor straight away.
5. Ankle pain when running (450 searches)
The complex biomechanics of your ankle means injuries and ankle sprains are common. Ankle pain as a result of running is most often caused by a sprain or overuse. After a sprain develops, the first 24 hours is critical for recovery. During this time, you should rest and control the swelling with ice and compression. If caused by overuse, you should reduce your physical activity and rest until symptoms ease. To prevent ankle injuries in the future, build strength using a resistance band.
Find out more about Bodytonic Clinic at their website here.