The Most Common Running Injuries and How to Prevent Them
Running is one of the most rewarding forms of exercise, but it also comes with its fair share of injuries. Many runners, from beginners to seasoned marathoners, experience setbacks due to pain or overuse injuries. The good news? Most running injuries are preventable with the right approach to strength training, mobility work, and smart training progression. In this post, we’ll break down the most common running injuries and give you actionable steps to stay injury-free.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Pain around or behind the kneecap, often aggravated by running, squatting, or using stairs.
Causes: Weakness in the quads, hips, or core; poor running mechanics; overuse or improper training progression.
Prevention Tips:
Strengthen the glutes, quads, and core to improve knee stability.
Focus on running form—avoid overstriding and maintain a proper cadence.
Increase mileage gradually to avoid sudden stress on the knees.
2. Achilles Tendinitis
What it is: Pain and stiffness in the Achilles tendon, particularly in the morning or after a run.
Causes: Overuse, tight calf muscles, sudden increases in mileage or intensity.
Prevention Tips:
Stretch and strengthen the calves regularly with eccentric heel drops.
Avoid sudden spikes in training load—follow the 10% rule for mileage increases.
Wear supportive shoes that suit your foot mechanics.
3. Shin Splints (Medial Tibial Stress Syndrome)
What it is: Pain along the inner shin, often felt during or after a run.
Causes: Overtraining, poor footwear, weak lower leg muscles, running on hard surfaces.
Prevention Tips:
Strengthen the tibialis anterior and calf muscles to support the lower legs.
Ensure proper footwear and replace worn-out shoes regularly.
Incorporate cross-training and avoid excessive high-impact running.
4. Plantar Fasciitis
What it is: Heel pain caused by inflammation of the plantar fascia, often worst in the morning.
Causes: Tight calves, high-impact training, inadequate arch support.
Prevention Tips:
Stretch and strengthen the foot and calf muscles daily.
Wear proper arch support, and consider orthotics if needed.
Gradually increase training intensity to avoid overstressing the plantar fascia.
5. IT Band Syndrome
What it is: Outer knee pain caused by irritation of the iliotibial band.
Causes: Weak hip abductors, overstriding, poor running form, excessive downhill running.
Prevention Tips:
Strengthen the glutes, hips, and core to improve stability.
Use a foam roller to release tightness in the IT band and surrounding muscles.
Maintain proper running mechanics, avoiding excessive inward knee movement.
Running injuries can be frustrating, but they don’t have to sideline you for long. By focusing on strength training, mobility, proper footwear, and gradual training progressions, you can significantly reduce your risk of injury.
If you’re struggling with pain or a nagging injury, don’t push through it—address it before it worsens. Book an evaluation today and let’s get you back to running strong and pain-free!
