Skip to main content
  1. Home
  2. Outdoors

5 Most Common Running Injuries: Tips for Prevention and Treatment

Clay Abney
By

Make no bones about it, almost everyone who runs will experience pain, discomfort, and possible injury during their career as a runner. The human machine is a complex and interconnected system of bones, tendons, ligaments, and muscles. Even with the best preparation and training, this complex machine is still subject to breaking down and sidelining you for a matter of days, weeks, or longer. However, with the proper maintenance, you can reduce your risk of injury and stay healthy.

“Runners make up a significant portion of the patients we see at our clinic,” says Grant Hennington, physical therapist and certified running coach based in Seattle, Washington.

Recommended Videos

According to Hennington, the five most common running injuries are patellofemoral pain syndrome, Achilles tendonitis, plantar fasciitis, shin splints, and hip impingement. Here is a rundown of each injury, along with tips on how to prevent and treat the conditions.

Related

Note: This is not meant to replace seeking medical advice. “If pain is creeping into your daily life, not just when running, it’s time to see a medical provider,” Hennington adds.

Patellofemoral Pain Syndrome 

running stretching knee
Image used with permission by copyright holder

Better known as “runner’s knee,” PPS usually manifests itself as pain at the front of the kneecap, aka the patella. This injury, often caused by overuse, creates a tenderness due to inflammation from friction between the patella and your thigh bone, aka the femur. While common in runners, it can also develop due to the repetitive carrying of heavy loads and in older adults.

Prevention and Treatment Tips:

  • Therapeutic strengthening exercises targeting the quadriceps and the gluteals.
  • Gentle stretching exercises of the muscles surrounding the hip, knee, and ankle joints.
  • Patellar taping to alter the forces and positional faults at the patellofemoral (kneecap and thigh) joint.
  • Biomechanical or positional training; for example, receiving instruction on the proper mechanics of squatting or lunging

Achilles Tendonitis (Tendinopathy)

Image used with permission by copyright holder

Achilles tendonitis, or tendinopathy, can affect as much as 50 percent of all runners in some capacity during their career. It can be the result of a single acute injury or can be more chronic in nature, caused by the repetitive irritation of the Achilles tendon. This tendon connects the calf muscles to the heel. Injuries can range from mild to severe, with severe often presenting as a rupture of the tendon that requires surgery to repair.

Prevention and Treatment Tips:

  • Gentle stretching of the calf and Achilles tendon.
  • Foam rolling of the calf and Achilles tendon.
  • Progressive therapeutic strengthening of the calf and Achilles tendon, incorporating an eccentric loading program in the mix.

Plantar Fasciitis 

trail running heel
Image used with permission by copyright holder

When the plantar fascia (a thick band of connective tissue between the heel and forefoot) becomes inflamed or tears, extreme pain in the heel is the result. While the condition can present at any age, it is most prevalent in both men and women in their forties. The pain is most pronounced in the morning upon getting out of bed or after prolonged periods of sitting. 

On a personal note, I dealt with this affliction for over 12 months and found relief stretching continually throughout the day, especially before getting out of bed each morning.

Prevention and Treatment Tips:

  • Gentle stretching exercises targeting the calf and plantar fascia.
  • Gentle rolling of the plantar fascia with a ball (think tennis ball) in order to mobilize and desensitize the tissue.
  • Therapeutic taping of the arch to provide support for the tissue.
  • Therapeutic strengthening and stability exercises of the hip joint in order to improve lower kinetic chain control.

Medial Tibial Stress Syndrome (Shin Splints)

trail running shoes poles
Image used with permission by copyright holder

This is one of the most common athletic injuries and most often results from a “too much, too soon” scenario. Shin splints occur when too much stress is placed on the shin bone, aka the ribia, and the connective tissue (fascia) connecting the muscles of the lower leg to bone become inflamed or irritated.

Prevention and Treatment Tips:

  • Gentle stretching of the calf.
  • Foot stability and control exercises.
  • Hip mobility exercises.
  • Therapeutic taping of the medial longitudinal arch.

Hip Impingement 

running stretching legs
Image used with permission by copyright holder

Hip impingement involves a change in the shape of the surface of the hip joint and most often crops up in young, active people This change predisposes the joint to damage and can result in pain and stiffness. 

Prevention and Treatment Tips:

  • Strengthening exercises targeting the gluteals.
  • Gentle stretching of the hip musculature.
  • Hip stability exercises in order to improve dynamic control of hip and lower extremity alignment.

Final Advice

marathon high five running
Image used with permission by copyright holder

Hennington also shared some tips for anyone training for a “big race” or seeking to start a new running program:

  • Respect and adhere to the “10 percent rule” in regards to adding mileage. Most injuries occur as a result of the aforementioned “too much, too soon.” It is best to train slow and only increase mileage by 10 percent each week.
  • Have a relationship with a medical professional prior to a big event, including a primary care physician and a physical therapist.
  • Make sure you know what kind of treatment your medical insurance covers ahead of time.
  • Consider utilizing a massage therapist.

Article originally published July 24, 2018. Last updated January 2019.

Editors' Recommendations

Topics
Clay Abney
Clay Abney
Former Digital Trends Contributor
Clay Abney is a PR guru and freelance writer living in the wild and wonderful state of West Virginia, where he spends his…
Ditch the GPS: How to navigate using a map and compass
Don't worry, it's really not that difficult to find your way or location the old-school way
Fingers holding a map and compass in the outdoors

GPS devices and GPS apps for your phone and even navigation watches with GPX files are nearly foolproof today. But what about when you run out of battery or your waterproof device isn't as waterproof as you had hoped? Even worse, what if you spend your entire trip with your head buried in your GPS without taking the time to get to know your surroundings?

Here at The Manual, our number-one backpacking essential for every outdoor adventure is the humble map and compass. It's no use just buying these items and stuffing them into your backpack. First, you need to learn how to read a topographic map and know what all the twisting bits do and what the numbers mean on your compass. It can all look quite confusing, so we're going to demystify the art of how to navigate using a map and compass and let you go old school, ditch the GPS, and get to know your surroundings intimately.
Know the parts of the compass

Read more
A beginner’s guide on how to read a topographic map
Learn how to read and navigate with a topographical map from an expert
Reading a topographic map

Before you’ve packed your bags and before you’ve gassed up the wagon, there’s the little issue of figuring out where you’re actually going to go and -- more importantly, if you're going to be outdoors -- the type of terrain that's there.

One of the best ways to do that is to peruse a map of the region that goes a little further than just showing you a layout of the park. A topographic map introduces you to the peaks and valleys and gives you an understanding of how difficult the terrain might be in the area where you’re headed. It was originally developed as a way to depict counties and cities before the U.S. military used it in World War I.
Where to begin

Read more
These are the essential outdoor knots every outdoorsman should know
A well-versed arsenal of knots is a must-have for any outdoorsman
A reef knot is tied against a tree

There's almost no end to what you can achieve armed with a length of rope and an arsenal of outdoor knots to tie it together. If heading into the backcountry, you should always be prepared for survival. While part of that is carrying the right gear, you must know how to use it effectively. You wouldn't take your woodcutting axe without giving it a few practice swings at home, so why would you expect to tie the right knot without practice?

There is an adage among those who don't know what to do with rope: if you can't tie knots, tie lots. If you don't know what you're doing, keep tying until your rope feels secure. It works, sometimes. But in a significant way, these people are missing out. Knots, like backcountry navigation skills or making a fire, are part of being an outdoorsman. Outdoor knots come in different shapes and perform various tasks; some are quick, some secure, and others are designed to be untied quickly. These eight are the essential outdoor knots to learn first, so grab a rope and upskill your outdoor self.
Bowline knot

Read more