The Most Common Running Injuries

Discover the most common running injuries, from runner’s knee to shin splints, and learn how to prevent and treat them. With practical tips and personal insights, this guide helps you stay injury-free and keep enjoying your running journey.

Running can feel like the perfect exercise. Just lace up, hit the road, and get moving. But the reality? Injuries can sneak up on you faster than you’d expect. I learned this the hard way. When I started running, I never bothered to warm up. I was too excited to just get out there, so I’d head straight into a run. But after a while, I noticed this nagging pain creeping into my legs. Once, I even tore a muscle after a quick 2K (just over a mile) without any prep—and it put me out for six weeks. It was rough.

Since then, I’ve become a lot more cautious about warming up and learning about the most common running injuries. So let’s dive into them, how to avoid them, and what to do if you find yourself dealing with one.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

What It Is: Runner’s knee is probably the most famous injury in the running world. If you feel pain around or behind your kneecap, especially when sitting for too long or climbing stairs, you might be dealing with it. It’s not sharp, but a dull, achy pain that just doesn’t quit.

Causes: Weak muscles around the knee and hips are often to blame, along with poor running form. Without strong quads and hip muscles, your knee ends up taking too much strain.

Prevention Tips:

• Build leg strength: I started doing lunges, squats, and leg raises, and wow, did it make a difference. Stronger legs make a world of difference.
• Check your form: Avoid “stomping” as you run. Smooth and steady strides are easier on your knees.
• Get good shoes: I’m telling you, shoes matter! Quality shoes with solid support can be game-changers.

Treatment: Rest is the best medicine here. Ice your knee to reduce swelling, and try foam rolling to release any tight spots around the knee. When the pain subsides, ease back into running gradually.

2. Achilles Tendinitis

What It Is: If you’re feeling pain or stiffness along the back of your leg near your heel, especially first thing in the morning or when pushing off with your toes, it might be Achilles tendinitis. I got a taste of this after ramping up my runs too quickly. It’s no joke.

Causes: Often, it’s because we get too excited and push harder than our body’s ready for. A sudden jump in running intensity or shoes with poor heel support can set you up for this one.

Prevention Tips:

• Stretch out your calves: Taking a minute to stretch your calves before and after a run can go a long way.
• Ease into longer runs: Trust me, slow and steady is better than rushing it.
• Good footwear matters: Shoes with decent heel support make a big difference.

Treatment: Rest, ice, and more rest. Eccentric calf exercises (lowering your heel slowly after raising it) can help strengthen the Achilles and prevent it from happening again.

3. Shin Splints (Medial Tibial Stress Syndrome)

What It Is: Shin splints are that aching pain along the front or inner part of your shin. In my early days, I thought shin splints were just “normal” pain from running. But if you’re new to running or ramping up mileage, they’ll catch you off guard. It usually starts as a dull throb but can turn into something pretty intense if you push through it.

Causes: New runners or anyone who increases their mileage too quickly is at risk. Running on hard surfaces or wearing worn-out shoes doesn’t help either.

Prevention Tips:

• Soft surfaces are your friend: I’ve switched to running on trails or grass when I can, and it’s easier on my shins.
• Get the right shoes: Shoes with good support are essential. If they’re worn out, swap them out.
• Build up slowly: Start with shorter, manageable runs, and increase slowly.

Treatment: Rest up and ice your shins. Compression sleeves can also help ease pain. When you’re ready to get back, start slow and work in calf raises to strengthen your lower legs.

4. Plantar Fasciitis

What It Is: Plantar fasciitis hits your heel or the arch of your foot, and it’s worst when you first get out of bed in the morning. That sharp pain? It’s no joke. It comes from inflammation in the ligament along your foot’s arch, and once it starts, it can stick around for a while.

Causes: Running on hard surfaces, flat feet, or poor shoes can all lead to plantar fasciitis.

Prevention Tips:

• Get shoes with solid arch support: I can’t stress enough how much good shoes can prevent pain here.
• Stretch your feet and calves: Doing some simple stretches for your feet and calves goes a long way.
• Switch up surfaces: Run on softer trails instead of pavement if you can.

Treatment: Rest, ice, and stretch. Rolling a tennis ball under your foot can help ease the pain, too. If it’s really bad, consider seeing a physical therapist.

5. IT Band Syndrome

What It Is: If you’ve ever felt a sharp pain on the outer side of your knee or hip, especially after a downhill run, you might have IT band syndrome. It’s caused by inflammation of the iliotibial (IT) band, a thick piece of tissue running down the outside of your thigh.

Causes: Weak hip and glute muscles, or running too far without building strength, can bring on IT band issues.

Prevention Tips:

• Strengthen those glutes and hips: I added exercises like side leg raises, clamshells, and bridges, and it’s helped a lot.
• Watch your stride: Try to keep steps short and avoid overstriding.
• Foam roll regularly: Rolling out your IT band after runs can help keep it loose.

Treatment: Rest and ice are crucial. Once the pain’s gone, ease back into running while keeping up with hip and glute strengthening exercises.

6. Stress Fractures

What It Is: Stress fractures are tiny cracks in the bones, usually caused by overdoing it. Runners often feel this sharp, pinpointed pain, usually in the shins, feet, or hips, and it gets worse with impact.

Causes: Stress fractures often happen if you ramp up your mileage too quickly, run on hard surfaces too much, or aren’t getting enough nutrients (like calcium) to support your bones.

Prevention Tips:

• Follow the 10% rule: Increase your weekly mileage by no more than 10% to avoid putting too much stress on your body.
• Cross-train: Mixing in low-impact workouts like cycling or swimming can help give your bones a break.
• Focus on nutrition: Make sure you’re getting enough calcium and vitamin D.

Treatment: Stress fractures need time to heal, so rest is non-negotiable here. You might need to take a few weeks (or months) off running. Once healed, take it slow when you return, focusing on a gradual build-up.

Final Thoughts: Injury Prevention Tips

I know what it’s like to be so excited to hit the road that you forget the basics (hello, torn muscle!). It’s easy to overdo it, especially when you’re starting out or training for a big event. But running smart means running for the long term. Here are a few of the most important things I’ve picked up:

• Warm up and cool down: I know, I ignored this too, but a little bit of walking or stretching can really help.
• Listen to your body: If you’re in pain, don’t ignore it—especially if it’s sharp. Sometimes, rest is the smartest choice.
• Invest in good shoes: Running on worn-out shoes is a shortcut to injury. Go to a running store, get fitted, and buy shoes that match your foot type.
• Add strength training: Building strength in your legs, hips, and core helps with stability and can keep injuries at bay.

Injuries are part of the journey for many runners, but most of them can be prevented with the right approach. So take it slow, listen to your body, and don’t rush the process. Here’s to happy, healthy miles!