Common Injuries in Marathon Runners and How to Treat Them

Marathon running is a physically demanding sport that pushes the body to its limits. While the training and race itself can be rewarding, runners often encounter injuries along the way. Understanding common marathon injuries and their treatments can help runners recover faster and prevent long-term damage.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

Cause: Overuse, poor running mechanics, or muscle imbalances leading to irritation of the kneecap cartilage.

Symptoms: Pain around or behind the kneecap, especially when running downhill or after long runs.

Treatment:

• Rest and ice to reduce inflammation

• Strengthening exercises for the quadriceps and hips

• Proper footwear and orthotics if needed

• Taping or knee braces for additional support

2. Shin Splints (Medial Tibial Stress Syndrome)

Cause: Repetitive stress on the shinbone and surrounding muscles, often due to sudden increases in mileage or improper footwear.

Symptoms: Pain along the inner shin, worsened by running.

Treatment:

• Rest and ice application

• Stretching and strengthening exercises for the lower legs

• Gradual mileage increases to avoid overloading the tibia

• Supportive footwear and running on softer surfaces

3. Achilles Tendinitis

Cause: Overuse, tight calf muscles, or improper running form leading to inflammation of the Achilles tendon.

Symptoms: Pain and stiffness in the Achilles tendon, especially in the morning or after running.

Treatment:

• Eccentric strengthening exercises for the calf muscles

• Rest, ice, and anti-inflammatory medications

• Heel lifts or orthotics to reduce strain

• Gradual return to running with proper warm-ups

4. Stress Fractures

Cause: Repetitive impact without adequate recovery, often due to increased training volume or poor nutrition.

Symptoms: Localized pain that worsens with activity and improves with rest.

Treatment:

• Rest and activity modification

• Proper nutrition with adequate calcium and vitamin D

• Gradual return to activity with cross-training

• Gait analysis to correct biomechanical issues

5. IT Band Syndrome (Iliotibial Band Syndrome)

Cause: Tightness in the iliotibial band, leading to friction on the outer knee.

Symptoms: Sharp pain on the outside of the knee, especially during long runs or downhill running.

Treatment:

• Foam rolling and stretching the IT band and hip muscles

• Strengthening exercises for the glutes and core

• Running form assessment and footwear adjustment

• Gradual return to running with cross-training

6. Plantar Fasciitis

Cause: Overuse, tight calf muscles, or improper footwear causing inflammation of the plantar fascia.

Symptoms: Heel pain, especially in the morning or after long periods of inactivity.

Treatment:

• Stretching exercises for the calves and plantar fascia

• Supportive footwear or orthotics

• Ice massage and anti-inflammatory medications

• Night splints to keep the foot in a stretched position

7. Muscle Strains and Cramps

Cause: Overuse, dehydration, or inadequate warm-up leading to overstretched or fatigued muscles.

Symptoms: Sudden pain, tightness, or muscle spasms during or after running.

Treatment:

• Rest, ice, and gentle stretching

• Proper hydration and electrolyte balance

• Strength training and flexibility exercises

• Gradual warm-up and cool-down routines

Preventing Marathon Injuries

While injuries can happen, proper training and care can reduce the risk. Here are some tips:

• Follow a gradual training plan that includes rest days.

• Strength train to improve muscle balance and prevent overuse injuries.

• Invest in proper footwear and replace running shoes regularly.

• Listen to your body and address pain early to prevent chronic issues.

• Cross-train with activities like swimming or cycling to reduce impact stress.

Expert Care at Garden State Pain and Orthopedics

If you're struggling with a running-related injury, Garden State Pain and Orthopedics can help. Our team of pain management and sports medicine specialists provides cutting-edge treatments to help runners recover and get back to their training. Whether you need physical therapy, regenerative medicine, or minimally invasive procedures, we tailor our approach to your needs.

With locations in Clifton, Edison, West Orange, Jersey City, and Hazlet, we offer convenient access to expert care. If you're experiencing persistent pain or an injury, contact us today to schedule an evaluation and take the first step toward recovery.