Common Track and Field Injuries

Although track and field does not appear directly contact-heavy or intensive, athletes are still at risk for injuries. This activity encompasses a range of repetitive events, from pole vaulting to high jump.

Typically affecting the lower half of the body, injuries often result from improper form, excessive training and insufficient gear. Overuse injuries, knee issues and muscle strain are some of the most common.

Whether you or a loved one participates in this activity, learn more about the injury risks.

Concerns Surrounding Track and Field

Most track and field athletes specialize in one or two events, such as sprinting, long-distance runs, relays, hurdles and throwing. While track and field might not have the same contact concerns as football or soccer, athletes may experience an injury related to:

• Over-training
• Poor form and biomechanical imbalance
• Training or doing events on hard, unsupportive surfaces
• Strain from jumping, throwing or twisting
• Hard landings after jumping
• Repetitive motion across all event types
• Practice conditions, including exposure to high heat outdoors
• Dehydration, increasing risks for strains and heat stroke

Injuries from Track and Field

After years of intense training with poor form or wearing old shoes each track and field season, the following injuries may emerge.

Back Injuries

High-impact lands, bending backwards, repetitively throwing and twisting can place greater strain on the back. These factors can increase a track and field athlete’s risk for back pain, lumbar disc issues, strains and spinal fractures, potentially leading to decreased mobility in the long term.

Shoulder Injuries

Select track and field events come with higher risks for shoulder injuries. Particularly, throwing places more stress on the lower back and shoulder area due to the speed at which the arm moves, rotation required and repetition. This combination increases the likelihood of a rotator cuff injury like a strain or tear, especially during javelin and shot put.

Elbow Injuries

Throwing events also increase the risk of elbow injuries due to a similar combination of twisting and repetition. In addition to a potential rotator cuff injury, these athletes may develop tennis elbow, flexor tendinitis or an ulnar collateral ligament (UCL) injury over time.

Hip Injuries

As the foundation of most track and field events, running can contribute to tendinitis and hip flexor strain. Injuries may occur in response to overtraining, poor form or practicing on a hard surface.

Ankle Injuries

Athletes involved in jumping events, as well as running may experience a fracture or twisted ankle in response to repeated landing, a loss of balance or improper technique.

Knee Injuries

The repetition of running frequently places strain on the knee joint. All track and field and cross-country athletes have risks for:

• Patella tendinitis, a type of overuse injury affecting the front of the knee related to jumping and high-impact landing.
• Anterior cruciate ligament (ACL) tears, which affect the center of the knee. Injury risks increase for those involved in jumping and throwing events due to the amount of impact and twisting motion involved.
• Runner’s knee, also known as iliotibial band syndrome, which can develop from the knee cap repeatedly rubbing against the knee joint. This overuse injury often requires athletes to stop training to fully recover.
• Jumper’s knee, a condition stemming from an inflamed patellar tendon, also related to friction and a poorly aligned knee cap.
• Patellofemoral pain syndrome, another overuse injury that causes the cartilage of the knee to break down and increases osteoarthritis risks. Also called runner’s knee, you’ll feel pain toward the front of the knee and below the patella.

Strain

The lower half of the body can experience strain due to intensive training, poor form and stress from an unsupportive surface. Track and field athletes have a higher risk for hamstring, calf and groin strains, as well as injuries involving the lower back. Injury risks further increase during events that require high speeds of sprinting, twisting or bending.

Overuse Injuries

Especially for high school and college students, the schedule of training and matches leaves little time for the body to recover. This factor increases the risks of an overuse injury involving the legs or feet. Common issues include:

• Shin splints, characterized by pain directly in front of the shin bone. Risk often comes from poor running form or training day after day on a hard surface.
• Achilles tendonitis, characterized by pain and inflammation around the Achilles tendon.
• Plantar fasciitis, associated with intermittent yet significant heel pain and stiffness in response to an inflamed or injured plantar fascia. Long-distance runners have a higher risk for this injury.
• Stress fractures, which often start out as hairline fractures. You may notice a greater deal of pain or a sore, tender sensation as you run.
• A bruised heel, or noticeable pain directly below the heel bone, stems from repeated exposure to high impacts from jumping or running. This injury can indicate the heel area needs additional padding or support.
• Lower-leg compartment syndrome, a type of impact injury causing the muscle to swell inside its sheath. You may notice pain in the lower leg that feels like it’s far below the surface.

How to Prevent a Track and Field Injury

To reduce your risks for an injury during track and field season:

• Develop a stretching routine involving static and dynamic exercises that target all muscles, joints, ligaments and bones.
• Spend time warming up, especially ahead of high-intensity, high-impact workouts.
• Schedule time for a cooldown following each practice session.
• Pay attention to your gear throughout the season. Particularly, make sure your running shoes fit well and use orthotic inserts if you need more support. Replace your shoes when the sole unit starts to appear flattened, as the shoe will no longer provide the impact protection you need.
• Continue paying attention to form, including how you land and run. Runners who lean on their toes tend to have higher injury risks.
• Be sure to stay hydrated, especially when practicing outdoors on hotter days.

Are you recovering from a track and field injury? The physical therapists at Integrated Rehab can guide your recovery, conditioning your muscles and improving your form as you return to the sport. To learn more, contact us today.