Like most sports, running can take a toll on your body. Logging mile-after-mile everyday for months can result in injury for some runners. Even experienced runners are at risk for developing injuries.\nOne of our running experts, Jonathan Greenawalt, PT, DPT, of UPMC Sports Medicine provides an overview of three common running injuries.\nCommon Running Injury Education\nRunning injuries can result from trauma and overuse, as well as insufficient training, warm ups, and shoes. Because of the mechanics of running, injuries tend to impact the back, hips, knees, ankles, and feet.\nThree of the most common running injuries are:\n1. Iliotibial Band (ITB) Syndrome\nIliotibial band (ITB) syndrome causes sharp or burning pain in the knee, especially while running. This pain may intensify with repetitive movements and distance. Bending the knee may cause swelling and additional discomfort. These symptoms typically appear gradually, but if they persist longer than four weeks this condition can significantly limit and interfere with your training.\nITB Syndrome may be treated many ways, including:\n\nAnti-inflammatory medications such as ibuprofen\nR.I.C.E. (Protective equipment like braces, combined with rest, ice, compression, elevation)\nPhysical therapy, including deep tissue massages, foam roller use, and stretching\nCorticosteroid injections\n\n2. PFPS (\u201cRunner\u2019s Knee\u201c)\nRunner\u2019s knee or pain around the kneecap while running is the most common overuse injury for runners. This condition can cause pain while squatting, kneeling, and taking the stairs. If runner\u2019s knee is not treated, it can lead to early-onset arthritis of the kneecap.\nPhysical therapy is a popular option for the treatment of runner\u2019s knee, focusing on:\n\nStrengthening your lower-half and core\nStatic and dynamic stretching including the use of\u00a0a foam roller\u00a0to help your body recover\n\n3. Plantar Fasciitis\nPlantar Fasciitis is a common overuse injury for runners, especially those running frequently as part of a training plan. Plantar Fasciitis occurs when the tissue on the bottom of the foot tears or inflames due to repetitive stress.\nThe first step out of bed in the morning is typically the most painful for those with this ligament injury. Other symptoms may include a dull, persistent pain that can progress to a sharp or stabbing sensation, and cause tenderness in the heel.\nCommon treatments focus on:\n\nRest\nIcing the injured area\nElevating the injured area\nCompression of the injury like using ace bandages\nAnti-inflammatory medications\nHeel pads\nOrthotics in running shoes\n\nHow to Prevent Running Injuries\nTo help prevent running injuries, focus on strengthening and flexibility exercises. We recommend the following exercises:\nCore Exercises\nDead Bug\nLie on your back and raise your legs to a 90 degree angle. Alternate extending your opposite arms and legs.\nPlanks\nForward: Lie on your stomach and rise up balancing your weight equally on your forearms and bent toes.\nSide: Lie on your side and lift your body balancing on the side of your feet and forearm.\n\n\u00a0\nQuadriceps and Hamstring Exercises\nSingle leg squats\nStep forward with one leg and squat bending at the knee. Alternate legs.\n\nSingle leg Romanian dead lifts (RDL)\nLook straight ahead keeping your abdomen tight. With or without a weight, lower your torso as low as you can while lifting one leg straight back in the air. Bend your standing knee. Alternate sides.\n\nGlute exercises\nBridging\nLie on your back with your knees bent at a 90 degree angle. Lift your pelvis in the air and hold the pose.\n\nMonster walks\nUse a band around your ankles and walk side to side, forward, and backward.\n\nAnkle and Feet Exercises\n4-way ankle rotation\nRotate your ankles in a circle reaching an inversion (roll inward), eversion (roll outward), plantarflexion (roll down), and dorsiflexion (roll up).\n\nStanding and seated calf raises\nRise onto the balls of your feet in both standing and seated positions.\n\nFoam Roller Exercises\n\n\n\nIT Band\n\n\n\n\n\n\n\nHamstring\/Quadriceps\n\n\n\n\n\n\n\nPiriformis\n\n\n\n\n\n\n\nCalf\n\n\n\n\n\n\n\nLow\/Mid Back\n\n\n\n\n\n\n\nUpper Back\n\n\n\n\nIf you are experiencing muscle pain during your training, consult your doctor for evaluation and treatment. To learn more about common running injuries and marathon preparation, call 1-855-93-SPORTS(77678) or visit UPMCSportsMedicine.com.