4 of the most common running injuries (and how to prevent them)

A woman running

Credit: Getty

Strong Women


4 of the most common running injuries (and how to prevent them)

By Lauren Geall

2 years ago

5 min read

In pain after a long run? These are the four most common injuries runners pick up, according to a physiotherapist.


If you’ve never been injured, are you even a runner? We’re joking, of course, but if you’re someone who runs a lot, it’s not uncommon to pick up some kind of niggle every now and then. Sometimes, there’ll be an obvious cause: a ping in your ankle as you race towards the finish line or during a particularly intense training cycle. But often, the cause of your pain can be hard to identify.

Certain injuries, however, are particularly common among runners, and they can be straightforward to recognise once you know the key signs.  

That doesn’t mean they’re easy to treat; while some injuries can be managed at home, others will require professional intervention. Two runners with the same injury are unlikely to benefit from the same treatment plan because factors such as genetics and inflammation can also play a role. 

Ultimately, if you’ve been in pain for more than two weeks or if your pain is particularly severe, then you should visit your GP or a physiotherapist.

In the meantime, knowing what you might be dealing with can help you to prevent any further damage being caused, and help you to start the road to recovery. According to Laura Stocks, physiotherapy quality lead at Nuffield Health, here are four of the most common injuries to know about.  


1. Plantar fasciitis 

If you’re experiencing pain on the bottom of your foot – particularly around the heel or arch – then plantar fasciitis is the likely cause. This condition is characterised by soreness, injury or inflammation of the connective tissue that runs from the toes to the heel bone, also known as the plantar fascia.

While it’s not always clear what causes plantar fasciitis, there are some key factors which are known to contribute to the condition. “Plantar fasciitis can be caused by poor ankle flexibility, poor calf strength or overload,” Stocks explains. Those aged 40–60 or who exercise on hard surfaces are also more at risk of developing the condition, as are those who wear poor or worn-down shoes.

According to the NHS, plantar fasciitis can be managed at home using a combination of rest, elevation, painkillers and some gentle stretching. A pharmacist can also provide additional advice – such as what painkillers to take – and tell you whether you need to see a GP.

Prevention-wise, it’s all about easing the strain. “To help prevent plantar fasciitis, you need to improve calf length and strength and improve the stability of the ankle,” Stocks says. “Exercises such as heel raises can help promote strength and length when progressed correctly.”

2. Achilles tendinopathy

A woman running pain

Credit: Getty

Dealing with Achilles pain isn’t abnormal for runners, but it can become severe if not properly dealt with. While the cause of Achilles tendinopathy – a term used to describe any problem with a tendon – is not fully understood, it usually occurs when your tendon is unable to adapt to the strain being placed on it. For example, when the calf muscles are overloaded.

People who up their distance too soon in training or do a lot of hill running are at higher risk of developing Achilles tendinopathy, but any form of overloading can cause trouble.

Symptoms of Achilles tendinopathy include pain and swelling in the heel and along the length of the tendon at the back of your ankle, as well as stiffness in the morning.

And when it comes to prevention? Stocks recommends paying attention to your calf. “Prevention exercises such as calf strengthening (heel raises under load and leg press exercises) can help to build tolerance and increase capacity to meet the demand of current running activity.” 

3. Medial tibial stress syndrome 

Medial tibial stress syndrome – commonly known as shin splints – is one of the best-known running injuries out there. It’s one of those things lots of beginners pick up due to ill-fitting shoes or improper running form, but it can be developed at any stage of your running journey if you’re not careful about upping the distance or intensity of your runs.

“Medial tibial stress syndrome is usually caused by impact exercises overloading the tibia,” Stocks explains. This overload can be caused by several factors, including running on hard surfaces, wearing unsupportive footwear or simply doing too much.

The pain associated with medial tibial stress syndrome comes from the inflammation which occurs when the muscles and bone are placed under increased pressure and can linger for a while if the condition is not properly treated. The only problem? There’s no ‘gold standard’ treatment technique when it comes to shin splints, so you’ll want to seek the help of a professional to get things sorted.

As you might expect, one of the key prevention techniques is getting a gait analysis to ensure you’re wearing the right shoes. “Varying your running surfaces can also help to prevent shin splints,” Stocks says. “Spend less time running on hard surfaces such as tarmac and concrete and look to run offroad or on grass.” 

4. Patellofemoral pain syndrome 

A woman running

Credit: Getty

Patellofemoral pain syndrome is also known as runner’s knee because of how common it is among the running community. It causes pain at the very front of the knee and is typically caused by overloading the knee joint as well as the muscles and structures around it. It can also be caused by repetitive load, which occurs when the same joint is placed under pressure repeatedly.

Runner’s knee can be managed safely at home using a combination of rest, ice and elevation, but if the pain is severe or the area is swollen, then you should seek professional help.

In terms of prevention, you’ll want to increase the amount of load you place on the joint gradually (for example, by following a careful training plan) and strengthen the area. “Try strengthening the glutes, quads, hamstrings and calves before thinking about increasing your distance, pace or frequency,” Stocks suggests.  


Images: Getty

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