Running and Tendon Pain
Running is one of the most accessible and popular sports. At the same time, however, it is an activity where overuse issues frequently occur—especially pain in the tendons, insertions, knees, shins, or feet.
Every individual has a different load capacity for their tendons and musculoskeletal system. This is influenced by age, tissue condition, genetics, previous injuries, fitness level, and training methods. While some factors cannot be changed, others can be influenced.
What Can We Influence?
In running, technique, footwear, surface, and the rate of increasing load play a crucial role. If a runner starts too quickly, runs too often, or lacks sufficient recovery, it can lead to the overloading of tendons and joints.
It is also important to listen to your body’s signals. Pain that repeatedly returns during exertion should not be ignored in the long term.
Running Technique
A shorter, softer, and quieter stride tends to be gentler. It is important to avoid an excessively long, hard heel strike in front of the body, which can increase the load on the musculoskeletal system.
For some runners, landing more on the forefoot and maintaining a slight forward lean can help. However, it always depends on the individual technique, fitness, and health status of the runner.
Surface Selection
The surface we run on is also of great importance. Hard surfaces, such as concrete, paving, or asphalt, can place more stress on joints and tendons during long-term running.
Natural terrain—such as forest paths, grass, or dirt roads—tends to be gentler on the musculoskeletal system. At the same time, it requires better stability and attention, as the surface can be uneven.
When should you visit an orthopedist?
If recurring pain in the Achilles tendon, knee, foot, shin, or insertions occurs during running, a professional examination is advisable. The goal is to determine whether it is merely an overload or a condition that requires targeted treatment.
Do your tendons, knees, or feet hurt when running? Book a sports-orthopedic examination at HR Clinic.