Running is good for your health, but it can take a toll on your body. Here, we’ll look at the common running injuries, their causes, symptoms, and how to treat or prevent them. Whether you’re new to running or you’ve been at it for years, knowing the risks can help you stay on track.
Runner’s Knee
Runner’s knee is a common injury that causes pain around the kneecap. It occurs due to overuse from activities like running or jumping. Weakness in the surrounding muscles can also increase your risk, among others.
Symptoms:
- Ache in and around the kneecap when you’re active
- Discomfort after sitting for a long time with the knees bent
- A popping sound after prolonged periods of being stationary
Treatments:
Treatment will depend on your symptoms, age, and general health. Generally, it’s best to stop running until the pain lessens or goes away.
If the symptom persists, talk to your healthcare provider. They may run a physical exam, like an X-ray, to rule out other conditions. A therapist can also give you a specific treatment plan, which may include:
- Strengthening and stretching exercises
- Wearing a knee brace for running or a compression knee protection wrap
- Walking with shoe inserts like orthotic insoles
Blisters
Blisters feel sore, tender, and uncomfortable. These are caused by friction between your skin and shoes or socks. They form on the heels or toes, especially if your shoes don’t fit or you’re running long distances. When you run, repeated rubbing can lead to this.
Other symptoms:
- Fluid-filled bubble or bump on the skin
- Pain around the blister
- Itchiness
- Redness
Treatments:
Blisters are usually minor injuries that you can treat yourself. Leave the blister alone if it doesn’t hurt too much. The skin on top may protect from dirt and bacteria. Cover it with a bandage or moleskin to cushion the area and prevent it from worsening.
Seek medical care if the blister looks infected. Signs of infection include spreading redness, worsening pain, or pus from the area.
Achilles Tendinitis
Achilles tendinitis is when the tendon gets irritated. This tendon connects your calf to your heel and is prone to injury, which is known as tendinitis.
It can develop after upping your running distance or intensity. Without proper rest or care, your Achilles tendon may be at a higher risk of a tear, which often needs surgery to fix.
Symptoms:
- Tenderness, stiffness, soreness, or difficulty using the affected foot
- Mild ache in the back of the leg or above the heel after running or other sports activities
- Severe burning or aching after running for a long time, stair climbing, or sprinting
- Aching sensation even at rest
Treatments:
Tendinitis can be treated with self-care. Rest, ice, compression, and elevation (RICE) is often recommended. Over-the-counter pain medications, such as ibuprofen or naproxen sodium, may also help.
Seek medical help if the pain doesn’t go away. You may have torn your Achilles tendon if the pain is suddenly severe or keeps you from moving.
Shin Splints
Shin splints happen in the front or inside of the lower leg along the shin bone or tibia. They’re common after changing your workout too quickly, e.g., running longer distances. Painwise, it’s usually more spread out along the bone.
Symptoms:
- Tenderness, soreness or pain along the inner side of your shinbone
- Mild swelling in your lower leg
The pain may stop when you take a break from exercising and improve with stretching. It can also be persistent over time, which could indicate a stress reaction or fracture.
Treatments:
Similar to tendinitis, the RICE method can treat shin splints. Stretching and strengthening exercises might also be beneficial. If these don’t ease the pain, consult your healthcare professional.
Ankle Sprain
Ankle sprain is one of the common running injuries that will make you say “ouch!” It occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or damage the strong tissue bands (a.k.a. ligaments) that connect your ankle bones.
Symptoms:
- Swelling and bruising
- Restricted range of motion
- Popping sound at the time of injury
- Tenderness when you touch the ankle
- Pain when you bear weight on the affected foot
Treatments:
Treatment depends on the severity. Self-care measures and over-the-counter pain medications may be enough.
A medical evaluation might be necessary to reveal how badly it is and to get the right treatment. You may have to wear a sports ankle brace for support, reduce movement, and prevent further injury.
How to Prevent Running Injuries
Here are a few simple tips to keep yourself injury-free:
Start slow and build gradually
Follow the 10% rule: Don’t increase your mileage or intensity by more than 10% per week. Sudden spikes in distance, pace, or terrain can overload your muscles and joints.
Wear comfortable, supportive running shoes
Ill-fitting shoes will likely give you blisters, put too much pressure on your toes, or even lead to ankle injuries. Replace your shoes every 300-500 miles or when the tread wears out. Consider orthotics if you have flat feet, high arches, or recurring issues.
Warm up and cool down
Start with dynamic movements (leg swings, high knees, and fast, gentle stretches such as hip hinges) to prepare your muscles.
After running, stretch your calves, quads, hamstrings and hips to improve flexibility and prevent stiffness in recovery. When muscles recover, they can grow back shorter.
Listen to your body
Don’t ignore early signs of pain or fatigue. Pushing too far can have the opposite effect of good exercise. Rest days are as important as training days.
Watch your footing on uneven surfaces
Mixing up your routes and terrain is useful to avoid repetitive stress on the same tissues. But small bumps or dips in your path can lead to stumbles or going over on your ankle – a disaster in the middle of a run! Watch each individual step, especially if running in places such as woods.
Use proper running form
Keep an upright posture, avoid overstriding, and aim for a cadence of around 170–180 steps per minute. Focus on soft, mid-foot landings to minimise ground impact.
Stay hydrated
Dehydration and poor nutrition increase fatigue and injury risk. Eat a balanced diet rich in protein, carbs, and healthy fats to support tissue repair and energy.
Use the RICE method at the first sign of injury
Rest, Ice, Compression, Elevation—this can prevent minor discomfort from becoming a major injury.