Runners are prone to injury due to repetitive motion, high impact, and, at times, training errors. Understanding the most common running injuries—and how to prevent them—can help you stay consistent and reduce time sidelined.
Common Running Injuries
-
Runner’s Knee (Patellofemoral Pain Syndrome)
Symptoms:
- Pain around or behind the kneecap
- Increased discomfort when bending the knee, running, squatting, or going downstairs
Common Causes:
- Overuse
- Poor kneecap tracking
- Muscle imbalances
Prevention Tips:
- Strengthen the quadriceps, glutes, and hip muscles
- Wear proper running shoes with appropriate arch support
- Avoid excessive downhill running
- Gradually increase mileage rather than making sudden jumps
-
Shin Splints (Medial Tibial Stress Syndrome)
Symptoms:
- Pain along the inner edge of the shinbone
Common Causes:
- Sudden increase in activity
- Improper footwear
- Running on hard surfaces
Prevention Tips:
- Increase mileage gradually
- Wear supportive, well-fitted running shoes
- Stretch and strengthen calves and ankles
-
Plantar Fasciitis
Symptoms:
- Heel pain, especially first thing in the morning
- Pain after long periods of standing or running
Common Causes:
- Tight calf muscles
- Flat feet or high arches
- Worn-out shoes
Prevention Tips:
- Stretch calves and the Achilles tendon regularly
- Use orthotics or supportive insoles if needed
- Roll the foot over a massage ball or frozen water bottle
-
Iliotibial Band Syndrome (ITBS)
Symptoms:
- Pain on the outside of the knee, especially during or after running
Common Causes:
- Overuse
- Weak hip abductor muscles
- Poor running mechanics
Prevention Tips:
- Strengthen hips and glutes
- Use a foam roller to address tightness along the IT band
- Avoid overtraining and increase distance gradually
5. Achilles Tendinitis
Symptoms:
- Pain or stiffness in the Achilles tendon
- Increased discomfort after running
Common Causes:
- Tight calf muscles
- Sudden increases in training intensity
Prevention Tips:
- Stretch calves regularly
- Gradually increase training load
- Wear appropriate running shoes
- Avoid adding hill running too early in training
-
Stress Fractures
Symptoms:
- Localized pain that worsens with activity and improves with rest
Common Causes:
- Overtraining
- Poor nutrition
- Low bone density
Prevention Tips:
- Maintain proper nutrition (especially calcium and vitamin D intake)
- Cross-train to reduce repetitive impact
- Build mileage slowly
General Tips to Prevent Running Injuries
Even with good training habits, injuries can happen. These strategies can help reduce risk:
- Warm Up and Cool Down: Ensure you incorporate dynamic stretches before your run and perform static stretching after your run.
- Follow the 10% Rule: Avoid increasing weekly mileage by more than 10%.
- Cross-Train: Incorporate low-impact activities such as swimming, cycling, or strength training
- Listen to Your Body: Take rest days. Stop running if you feel persistent or worsening pain.
- Wear Proper Footwear: Replace running shoes every 300–500 miles.
- Get a Gait Analysis: A professional assessment can identify movement inefficiencies and help recommend appropriate footwear.
Stay Ahead of Running Injuries
If you’re dealing with pain while running—or want to prevent injuries before they start, we can help. Our skilled physical therapists will perform a personalized evaluation to identify movement imbalances, training errors, or mobility limitations that may be putting you at risk.
Call 610-260-0750 or email [email protected] to schedule an appointment and keep your training on track.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.
Written and Researched By: Melissa Warheit, PT, DPT