Running is one of the most popular forms of exercise for people of all ages. It’s an excellent way to improve cardiovascular health, boost mental clarity, and build endurance. However, with the benefits of running also comes a risk: common running injuries that can sideline even the most seasoned athletes.
Whether you’re training for a marathon, getting back into your fitness routine, or simply enjoying the great outdoors, as the leading sports injury expert in Rockland County, I know that understanding how to prevent and address common running injuries is key to staying active and pain-free.
In this blog, we’ll cover the most common running injuries, how to recognize them early, and steps you can take to reduce your risk.
The Most Common Running Injuries
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Runner’s knee is one of the most common running injuries. It refers to pain around or behind the kneecap caused by the repetitive stress of running. This condition is often a result of weak quadriceps or improper running mechanics.
Symptoms:
- Pain around the front of the knee, especially when bending it
- Discomfort after long runs or sitting for extended periods
- Swelling or a grinding sensation in the knee
Prevention:
- Strengthen your quadriceps, hamstrings, and glutes to provide better support for the knee joint.
- Wear proper running shoes that offer adequate support.
- Avoid overtraining; gradually increase your mileage.
Treatment:
- Rest and reduce your running mileage temporarily.
- Ice the affected area to reduce swelling.
- Consider working with a physical therapist to correct any biomechanical issues.
2. Plantar Fasciitis
What it is: Plantar fasciitis is a painful condition affecting the plantar fascia—the thick band of tissue that runs along the bottom of your foot. It’s one of the most common running injuries for those who increase their mileage too quickly.
Symptoms:
- Sharp pain in the heel or arch of the foot, especially in the morning
- Pain that worsens with prolonged standing or after exercise
Prevention:
- Wear supportive shoes with good arch support.
- Stretch your calves and plantar fascia regularly.
- Avoid running on hard surfaces too often.
Treatment:
- Rest and avoid high-impact activities.
- Ice the heel to reduce inflammation.
- Use orthotic inserts to provide additional arch support.
- Physical therapy exercises to strengthen the foot muscles.
3. Shin Splints (Medial Tibial Stress Syndrome)
What it is: Shin splints refer to pain along the inner edge of the shinbone, often caused by overuse or sudden increases in training intensity. It’s a frequent complaint among runners and one of the common running injuries seen in beginners.
Symptoms:
- Dull ache in the front or inner part of the lower leg
- Pain that worsens with activity and improves with rest
- Mild swelling in the lower leg
Prevention:
- Gradually increase your training intensity and mileage.
- Wear proper running shoes with good cushioning.
- Strengthen your calf and shin muscles to reduce strain.
Treatment:
- Rest and reduce your activity level.
- Ice the affected area to reduce pain and swelling.
- Stretch your calves and Achilles tendon regularly.
4. Achilles Tendonitis
What it is: Achilles tendonitis is an overuse injury of the Achilles tendon, which connects the calf muscles to the heel bone. This injury is common among runners who increase their mileage or intensity too quickly.
Symptoms:
- Pain and stiffness along the Achilles tendon, especially in the morning
- Swelling and tenderness
- Pain that worsens with activity
Prevention:
- Strengthen your calf muscles to reduce stress on the tendon.
- Increase your running mileage gradually.
- Stretch your calves and Achilles tendon regularly.
Treatment:
- Rest and avoid high-impact activities.
- Apply ice to reduce inflammation.
- Use heel lifts to reduce strain on the Achilles tendon.
- Physical therapy exercises to improve flexibility and strength.
5. IT Band Syndrome (Iliotibial Band Syndrome)
What it is: IT band syndrome occurs when the iliotibial band—a thick band of tissue running from the hip to the shin—becomes tight and inflamed. It’s another one of the common running injuries that can cause pain on the outside of the knee.
Symptoms:
- Pain on the outside of the knee, often worsening with activity
- Swelling or a snapping sensation on the outside of the knee
- Pain that radiates up or down the leg
Prevention:
- Strengthen your hip and glute muscles.
- Stretch your IT band regularly.
- Avoid running on sloped surfaces.
Treatment:
- Rest and reduce running mileage.
- Ice the affected area to reduce swelling.
- Foam roll the IT band to release tension.
- Consider physical therapy to address any underlying biomechanical issues.
Tips to Prevent Common Running Injuries
- Warm-Up Properly: Always start your run with a dynamic warm-up to prepare your muscles and joints for the activity ahead.
- Gradually Increase Mileage: Avoid sudden spikes in your running distance or intensity to prevent overuse injuries.
- Wear Proper Footwear: Invest in high-quality running shoes that suit your foot type and running style.
- Incorporate Strength Training: Strengthen your core, glutes, and leg muscles to improve stability and reduce injury risk.
- Listen to Your Body: Pay attention to any signs of pain or discomfort. Ignoring early symptoms can lead to more serious injuries.
When to Seek Professional Help
If you’re dealing with persistent pain or discomfort from any of these common running injuries, it’s essential to seek professional help. Ignoring injuries can lead to longer recovery times and may keep you off the track for weeks or even months.
At Empire Sports Physical Therapy and Rehabilitation, the leading sports injury expert in Rockland County, we specialize in helping runners recover from injuries and prevent future issues. Our expert team will assess your condition, identify the root cause of your pain, and develop a personalized treatment plan to get you back on track.
Special Offer: Free Running Injury Discovery Visit
As part of our commitment to keeping runners healthy and active, we’re offering a free running injury discovery visit this month. During this session, you’ll receive a comprehensive assessment and expert advice on how to manage and prevent running-related injuries.
Don’t let common running injuries hold you back from achieving your fitness goals in 2025. Book your free discovery visit today and take the first step toward a stronger, healthier you.
- Download Our Free Sports Injuries: Unlock valuable insights and actionable advice to help you prevent and manage sports injuries.
- Book a Free Telephone Consultation: Still unsure about your next steps? Let’s discuss your concerns over the phone. Schedule a free consultation, and I’ll provide personalized advice to address your running injury worries.
- Visit Us for a Free Discovery Session: Ready to take action? Join us at our clinic for a complimentary discovery session. Meet our team, explore our facility, and learn how we can help you achieve an injury-free, active lifestyle.
Take control of your injury prevention today and don’t miss anytime away from your favorite sports. Download your Free Sports Injuries Guide and schedule your consultation now!