Run smart: Preventing and treating running injuries

Running is a popular activity due to its numerous health benefits. Besides offering fresh air when done outdoors, it supports cardiovascular health, helps prevent certain illnesses like type 2 diabetes, and enhances psychological well-being. 

However, like any physical activity, running can lead to injuries if not approached carefully. To continue reaping the benefits while avoiding setbacks, here are some tips on how to prevent common injuries—and treat them when they occur.

Blisters and skin irritation

Blisters and skin irritation are common among both novice and seasoned runners. Blisters (also called vesicles) are small fluid-filled sacs that form between the outer layers of skin due to excessive friction. 

Prevention

• Wear hole-free socks to reduce friction against your shoes.
• Make sure your socks won’t slide down mid-run.
• Choose shoes that fit properly—secure but not too tight. Poorly fitted shoes can cause unnecessary foot movement and excessive rubbing.
• Stop and check your feet at the first sign of discomfort to prevent blisters from forming.
• Apply petroleum jelly to areas prone to friction.

Treatment

In most cases, it’s best not to pop a blister to avoid infection.

However, if the blister is large or located in an uncomfortable spot, you may want to drain it carefully with a sterilized needle. Afterwards, protect the area well.

Whether the blister is intact or drained:

1. Clean the area with soap and water.
2. Cover it with a bandage and change it regularly.

Blister-specific bandages offer cushioning, reduce pressure, and help the skin heal faster.

Black or damaged toenails

Repeated impact or sudden trauma to the toe can cause bleeding under the nail, resulting in a dark red or black appearance (subungual hematoma), which may be painful.

Prevention

• Trim your toenails regularly, following their natural curve.
• Wear properly fitted shoes to prevent your toes from hitting the front of your shoes.
• Let shoes and socks dry fully after your run.

Treatment

The hematoma will usually heal on its own. Applying ice can ease the pain. If the pain is intense, consult a doctor.

Important: A hematoma can resemble subungual melanoma (a form of skin cancer). See a healthcare professional if:

• You notice a brown (not red or black) spot under the nail.
• There’s a straight line perpendicular to the white half-moon at the base of the nail.
• The mark doesn't move or grow out after one month.
• There’s no known trauma to the nail.

If the nail breaks or falls off, don’t worry—it will grow back if the nail matrix (root) is unharmed. To prevent infection, keep the remaining nail area clean and protected with a breathable bandage.

Mild joint and muscle pain

Running can really strain muscles, bones, and tendons, leading to pain or wear over time.

Prevention

• Warm up before and stretch after your runs.
• Know your limits: Start with light intensity if you’re a beginner or returning after a break.
• Gradually increase the intensity of your training.
• Allow rest days between runs.
• Consult a physiotherapist or kinesiologist to help you plan a safe training regimen.

Treatment

If pain develops:

1. Depending on the severity, reduce training intensity and volume. If running is too painful, try walking instead. For severe pain, stop and see a healthcare professional.
2. Use ice for the first 72 hours, then switch to heat.
3. Talk to a healthcare provider to see if pain relief medication is appropriate and safe for you.

If pain worsens or doesn’t go away, consult a healthcare professional. A physiotherapist or kinesiologist should assess recurring pain. In many cases, strengthening exercises are needed to prevent future issues. 

Cuts and scrapes

Running on rugged trails or natural terrain can lead to skin injuries. To reduce the risk, wear protective clothing when running in outdoor environments. If injured, clean the wound immediately with soap and water. Then, cover it with a clean bandage.

Running is a rewarding activity that improves both physical and mental health. But to make the most of it, it’s essential to prevent injuries and know how to manage them. Follow these tips to run safely and keep your training on track.