Running is a great way to stay fit, clear your head, and enjoy the outdoors. But, let’s face it, all that pounding on the pavement (or trail or treadmill) can sometimes lead to injuries. Whether you’re a seasoned marathoner or just getting into running, it’s important to know the most common injuries runners face—and, more importantly, how to avoid them. Here’s a rundown of some typical running injuries and tips to keep you running injury-free.
Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is one of the most common injuries out there. It’s usually presents as pain around the kneecap, and it can happen when the knee is stressed too much or the muscles around it (like your quads) aren’t working properly.
How to avoid it: Focus on strengthening the muscles around the knee, especially your quads, hamstrings, and glutes. Also, make sure you’re not increasing your mileage too quickly—gradual progress is key. Stretching and foam rolling your quads, IT band, and calves can also help keep things loose and prevent unnecessary strain on the knee.
Shin Splints (Medial Tibial Stress Syndrome)
Shin splints are another common culprit, especially for runners who are just starting out or who’ve suddenly increased their mileage. The pain typically shows up along the front or inside of your lower leg and can feel like a dull ache or sharp pain when you run.
How to avoid it: A lot of shin splints come from too much impact too soon. So, ease into running gradually and focus on proper form. Make sure you’re wearing the right shoes with enough support and cushioning. Run on softer surfaces (grass or dirt trails) to reduce the pounding on your shins.
Achilles Tendinitis
This one usually shows up as pain and stiffness in the back of the heel or lower calf, where your Achilles tendon is. It can result from overuse, improper footwear, or running too hard on hilly terrain.
How to avoid it: Make sure you’re gradually building up your running distance and intensity. Stretching your calves regularly and strengthening the muscles around your ankle can help prevent Achilles injuries. Also, don’t forget to wear shoes that fit well and offer the proper support—flats or worn-out shoes can cause extra stress on the Achilles tendon.
Plantar Fasciitis
Plantar fasciitis is that sharp pain you feel in your heel, especially when you take your first steps in the morning or after sitting for a while. It’s usually caused by overuse, poor footwear, or an imbalance in your running form.
How to avoid it: Stretch your calves and feet regularly to keep your plantar fascia (the band of tissue on the bottom of your foot) from getting tight. Proper footwear is crucial, so make sure your running shoes have enough arch support and cushioning. A simple foot massage or using a foam roller on your calves can also help keep everything loose and flexible.
Illiotibial Band Syndrome
The iliotibial band (ITB) is a long piece of connective tissue that runs along the outside of your thigh, from your hip to your knee. IT band syndrome causes pain on the outer knee and can result from overuse, poor running mechanics, or tight muscles.
How to avoid it: To prevent IT band issues, focus on strengthening your hips and glutes (especially the gluteus medius) and stretch the muscles around your hip and thigh. Foam rolling your IT band can help reduce tightness, but be gentle—it can be a sensitive area. Also, make sure you’re not overtraining—give yourself time to recover between runs.
Hamstring Strain
A hamstring strain is a muscle pull in the back of your thigh, and it can happen if you’re running too fast, too hard, or without properly warming up. It’s common in sprinters or anyone who pushes their speed or distance without proper training.
How to avoid it: Always warm up before your run with dynamic stretches like leg swings or walking lunges. Strengthen your hamstrings with exercises like leg curls or deadlifts to build up the muscles and make them more resilient. Also, be mindful of your running form—avoid overstriding, which can put extra strain on your hamstrings.
Final Thoughts
While running injuries are common, the good news is that most of them can be prevented with the right approach. Proper warm-up, gradual mileage increases, and focusing on strength and flexibility are your best defence. And if you ever do experience pain or discomfort that doesn’t go away, don’t ignore it—getting checked out by a physiotherapist early on can prevent things from getting worse.
For more tips on injury prevention or if you’re dealing with a running-related injury, contact Leapcare Health Group. Our physiotherapists can help you with tailored advice, treatment plans, and even gait analysis to keep you running strong and injury-free.
