How to care for common injuries while training

Published: June 25, 2018 | Updated: December 5, 2023

• During the initial four to six months of training
• Upon returning to training after an injury
• When you increase your distance
• When you increase your speed

Most injuries are caused by recurring factors that runners or walkers often can prevent or avoid. Improper training is the most common source of injury, particularly inadequate warmup, rapid changes in mileage, a sudden increase in hill training and insufficient rest between training sessions.

Signs of an injury

Signs that you may be injured or need to alter or stop your training:

• Pain or discomfort while running/walking
• Pain at rest
• Inability to sleep
• Limping
• Shortness of breath after little exertion (exercise asthma)
• Stiffness
• Headaches during or after running
• Dizziness or lightheaded feeling any time

Common injuries and treatment

If you experience an injury, it is important to work with a sports medicine specialist to determine what caused the injury and follow the proper course to prevent it from recurring.

Use the downtime to get refreshed mentally, strengthen your major muscle groups and come back stronger than before the injury.

Most common training injuries:

• Stress fracture
• Shin splints
• Achilles tendinitis
• Plantar fasciitis
• IT band syndrome
• Strains and sprains
• Dizziness, fatigue and nausea

Download the Norton Sports Health Couch to Race Day Training Guide for more information about these common running injuries and how to treat them.

Most mild injuries, such as minor sprains and strains, can be treated at home using the RICE protocol:

• Rest – Stop running and do not return while symptoms persist. When you do return, gradually ease in, increasing distance by no more than 10 percent per week.
• Ice for 20 minutes at a time several times a day until swelling subsides.
• Compression dressings, such as ACE wraps, may help.
• Elevate injured area above your heart when possible to reduce swelling. Over-the-counter nonsteroidal anti-inflammatory medications can be used as directed to help relieve pain and reduce swelling.

For more a serious injury, see your health provider in order to properly evaluate and diagnose your injury. He or she will discuss treatment options with you at that time.

The professionals with Norton Sports Health can help. If you’ve experienced a race training injury, call (502) 251-1308 for a same-day appointment.