Skip to main content

5 Most Common Running Injuries: Tips for Prevention and Treatment

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.

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.

Clay Abney
Former Former Digital Trends Contributor, The Manual
Clay Abney is a PR guru and freelance writer living in the wild and wonderful state of West Virginia, where he spends his…
Why Spokane is one of the Pacific Northwest’s most underrated outdoor destinations
Spokane is high luxury, but it's interconnected with the outdoors
View from the Numerica Sky Ride in Spokane

I've lived in Washington State for a couple of years now, but I'm still unpacking all of the great places to stay and visit. There's so much to do in the Evergreen state, and during my recent stay in Spokane, I can definitely say that there are a lot of high-end luxury experiences too. From high-end hotels like the Davenport Collection and eateries to some of the best wines in the state, you might be surprised to learn that Spokane is actually a top destination for nature lovers, too. Here's everything you need to know about the wilder side of Spokane and why you should consider coming here during your next vacation.
Outdoorsy things to do in downtown Spokane

This city is a particularly unique place because the town was built around the Spokane River. This is a gorgeous ribbon of blue that's full of waterfalls, eddies, and streams that wind their way through the city. The best place to see this is in downtown Spokane, specifically at the famous Riverfront Park.

Read more
Looking for adventure and culture? This city is the best in the world for urban hiking
Here's the world's #1 city for outdoor lovers
Rio de Janeiro

As an outdoor enthusiast, one of the top things I look for in a travel destination is proximity to the outdoors. I'm certainly not averse to pitching tents, but sometimes it's nice to mix in a bit of urban excitement to my travels. Sports Shoes, a UK running retail brand, just completed a study that analyzed the top urban areas for hikers on break. My personal favorite hiker-friendly city is Seattle, which squeaked in at number 12. The number one spot goes to Rio de Janeiro in Brazil.

The winner was decided through two primary variables: the number of hikes in the area and the average rating and reviews of those hikes. This was averaged out into a hikeability score out of 100, and the only one to get a perfect score was Rio de Janeiro. With a total of 334 hikes averaging a rating of 4.8 stars, this city is officially the world's number one urban area for hikers.
Top hikes in Rio de Janeiro

Read more
Airstream’s new Frank Lloyd Wright-inspired travel trailer is an instant classic
Two classic mid-20th-century design icons combine in this handsome, ultra-exclusive travel trailer.
An Airstream Frank Lloyd Wright Usonian Limited Edition Travel Trailer parked in the desert.

An icon of the all-American road trip meets an icon of mid-century modern architecture in the all-new 2026 Airstream Frank Lloyd Wright Usonian Limited Edition Travel Trailer. By combining Airstream's unmistakable travel trailer design ethos with Wright's Usonian principles, the result is something truly elegant, timeless, and modern. But it'll only be available to a select few.
Everything we know about the Airstream Frank Lloyd Wright Usonian Limited Edition Travel Trailer

Many of the features and design elements in this one-of-a-kind, 28-foot travel trailer are classic Airstream. But it also features a few firsts. Most notable is the dual-purpose lounge/sleep area anchored by a pair of twin beds that convert to a king (the largest bed ever in an Airstream) with the push of a button. Exclusive bolster pillows, tailored slipcovers, and quilted coverlets round out the space. The front lounge also transforms seamlessly between dinette and desk as needed, making this a true live/play/work travel trailer. The entire interior is awash in daylight thanks to 29 total windows—more than any other Airstream in history.

Read more