Summary of Understanding and Preventing Overuse Injuries

## Introduction Running and other sports can cause a range of soft-tissue and bone injuries. This guide focuses on specific conditions that commonly affect athletes: shin splints, Achilles tendinitis, biceps tendonitis, elbow bursitis, patellofemoral pain (runner's knee), iliotibial band syndrome (ITBS), stress fractures, back pain from running impact, and plantar fasciitis. Each section explains causes, signs, practical treatments, and real-world applications to help you recognise and manage these problems. > **Definition:** Overuse and acute sports injuries are physical problems caused by repeated stress or sudden force on tissues, including muscles, tendons, bursae, and bone. ## Contents 1. Shin splints 2. Achilles tendinitis 3. Biceps tendonitis 4. Elbow bursitis 5. Patellofemoral pain (Runner's knee) 6. Iliotibial band syndrome (ITBS) 7. Stress fractures 8. Back pain related to running 9. Plantar fasciitis --- ## Shin splints ### What they are Shin splints cause pain along the inner or outer edge of the shinbone (tibia). Pain typically increases after exercise and the area is tender to pressure. > **Definition:** Shin splints are an overuse-related strain producing microscopic tearing and thickening of the muscles and their attachment along the shinbone. ### Causes - Repeated stress from running, especially on hard surfaces - Sudden increases in training intensity or volume - Poor footwear or running mechanics ### Signs and symptoms - Pain along inner/outer tibia that worsens with activity - Tenderness to touch - Pain often starts after exercise and can persist ### Treatment and management - RICE: Rest, Ice, Compression, Elevation - Therapeutic ultrasound (where available) - Modify training load and improve footwear - Gradual return to activity once pain subsides ### Practical example A runner increases weekly mileage by 50% and begins to feel aching along the inner shin after long runs. Reducing mileage, icing after runs and checking shoe cushioning usually resolves symptoms in weeks. Fun fact: Shin splints are especially common when runners switch abruptly from soft to hard running surfaces. --- ## Achilles tendinitis ### What it is Achilles tendinitis is inflammation of the Achilles tendon, the thick tendon at the back of the ankle connecting calf muscles to the heel. > **Definition:** Achilles tendinitis is acute inflammation or irritation of the Achilles tendon often caused by overload. ### Causes and risk factors - Repetitive overloading (running, jumping) - Poor calf flexibility or sudden increases in training - Limited blood supply to the tendon, slowing healing - Common in runners ### Signs and symptoms - Pain and stiffness, often worse in the morning - Pain when running or pushing off - Possible swelling or thickening of the tendon ### Treatment and management - RICE: Rest, Ice, Compression, Elevation - Avoid returning to training too soon; progress load gradually - Eccentric calf-strengthening exercises and stretching - Severe tears may require surgery ### Practical application A runner with morning stiffness and heel pain substitutes running with cross-training, performs eccentric calf exercises, and delays return until pain-free function is restored. Did you know that reduced blood supply to the Achilles tendon contributes to slower healing and higher risk of chronic symptoms in runners? --- ## Biceps tendonitis ### What it is Tendonitis of the biceps involves inflammation or microscopic tearing of the tendon that connects the biceps muscle to the shoulder or elbow region. > **Definition:** Biceps tendonitis is inflammation of the biceps tendon caused by overuse, repetitive strain, or small tears. ### Causes - Repetitive lifting, carrying or pulling with a bent elbow - Activities involving repeated biceps-curl motions ### Signs and symptoms - Pain with biceps curl–type actions - Localised tenderness ### Treatment and management - RICE - Therapeutic ultrasound - Cortisone injections for