Running is one of the most accessible forms of exercise, but it can also lead to injuries if you’re not careful. Understanding common running injuries and how to prevent them can help you stay on the road or trail for years to come.
The Most Common Running Injuries
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Pain around or behind the kneecap, especially when running downhill, squatting, or sitting for long periods.
Common causes:
- Weak hip and thigh muscles
- Overtraining
- Poor running mechanics
- Worn-out shoes
Prevention tips:
- Strengthen your quadriceps and hip muscles
- Gradually increase mileage (no more than 10% per week)
- Replace running shoes every 300-500 miles
2. IT Band Syndrome
What it is: Pain on the outside of the knee caused by inflammation of the iliotibial band.
Common causes:
- Weak hip abductor muscles
- Running on cambered surfaces
- Sudden increase in training
Prevention tips:
- Strengthen hip muscles, especially the gluteus medius
- Vary your running surfaces
- Include lateral movements in your training
3. Shin Splints (Medial Tibial Stress Syndrome)
What it is: Pain along the inner edge of the shinbone.
Common causes:
- Doing too much too soon
- Running on hard surfaces
- Flat feet or overpronation
- Weak calf muscles
Prevention tips:
- Gradually increase training intensity
- Run on softer surfaces when possible
- Strengthen calf muscles
- Consider orthotics if you overpronate
4. Plantar Fasciitis
What it is: Sharp heel pain, especially with the first steps in the morning.
Common causes:
- Tight calf muscles
- High arches or flat feet
- Sudden increase in activity
- Poor footwear
Prevention tips:
- Stretch your calves and plantar fascia regularly
- Wear supportive shoes
- Maintain a healthy weight
- Don’t go barefoot on hard surfaces
5. Achilles Tendinitis
What it is: Pain and stiffness in the Achilles tendon, the band connecting your calf to your heel.
Common causes:
- Tight or weak calf muscles
- Sudden increase in hill running or speed work
- Poor footwear
Prevention tips:
- Strengthen and stretch calf muscles
- Gradually increase intensity
- Avoid excessive hill running early in training
General Injury Prevention Strategies
Follow the 10% Rule
Never increase your weekly mileage by more than 10%. This gives your body time to adapt to increased demands.
Don’t Skip the Warm-Up
A proper warm-up increases blood flow to muscles and prepares your body for exercise:
- 5-10 minutes of easy jogging
- Dynamic stretches (leg swings, walking lunges)
- Gradual increase in pace
Strength Train Regularly
Running alone isn’t enough. Include strength training 2-3 times per week focusing on:
- Hip strengthening (bridges, clamshells, side-lying leg raises)
- Core stability (planks, dead bugs)
- Single-leg exercises (lunges, step-ups, single-leg deadlifts)
Listen to Your Body
Pain is your body’s warning signal. If something hurts:
- Don’t run through sharp or worsening pain
- Take rest days when needed
- Address minor issues before they become major problems
Get the Right Shoes
Visit a specialty running store for a proper fitting. Replace shoes regularly and consider whether you need stability or motion control features.
Cross-Train
Mix in low-impact activities like swimming, cycling, or yoga to give your running muscles a break while maintaining fitness.
When to See a Physical Therapist
Don’t wait until a small problem becomes a big one. See a physical therapist if you experience:
- Pain that persists for more than a week
- Pain that affects your running form
- Swelling or bruising
- Pain that worsens despite rest
A physical therapist can identify the root cause of your pain, correct biomechanical issues, and get you back to running safely.
The Bottom Line
Most running injuries are preventable with proper training, strength work, and attention to your body’s signals. If you’re dealing with a running injury or want help preventing one, our sports rehabilitation team is here to help you stay on track.