8 Most Common Running Injuries and Tips
to Avoid Them

Runners are at risk for many injuries. These can range from minor aches and pains to more
serious issues. In order to prevent running injuries, runners should consult with experts. A
proper warm-up and cool-down routine can also help.

While there are several common types of running injuries, knee and ankle injuries are the
most commonly encountered. Other injuries include shin splints, lower back injuries, and
groin injuries.

A runner’s knee is a common overuse injury. It is characterized by a dull pain in one or both
of the knees. Achilles tendonitis is another overuse injury that can be prevented by following
a proper training plan. 

Running injuries can be treated with rest, icing, compression, and elevation (R.I.C.E.).
Runners who have a mild injury can train through it. However, those who have a more severe
injury should take a break to allow the tissues to heal.
In this article, we are going to discuss the 8 most common running injuries and tips to avoid

What Are Running Injuries?

Running injuries are among the most common types of musculoskeletal problems. They are
caused by a breakdown in the body, usually as a result of repetitive impact or wear and tear.
There are three main types of running injuries. These are injuries to the foot, knee, and back.
Each one has its own unique symptoms. When pain occurs during running, the best treatment
is to seek professional medical help.

In addition to the foot, knee, and back, other areas to be on the lookout for running injuries
include the groin and shins. Having a proper strength routine and paying attention to injury
onset can help keep them from occurring.

The 8 Most Common Running Injuries

Getting hurt is a part of being a runner. While it’s important to keep your body in shape, it’s
also important to stay aware of common running injuries. Here are some of the most common
types of injuries that can affect runners.

Runner’s Knee

Runner’s knee, also known as patellofemoral pain syndrome, is one of the most common
running injuries. It causes dull, aching pain around the front of the knee. While symptoms
vary, they tend to get worse with activity. If you have pain that lasts for more than a week, it’s
best to consult with a doctor. There are several causes for the runner’s knee. One of the most
common is overuse. To prevent the condition, plan your workouts and make sure you’re
taking enough rest.
Shin Splints

Shin splints are one of the most common injuries among runners. They are caused by
repetitive stress on the lower leg muscles, tendons, and bones. Runners with shin splints
experience pain in their tibia, which is the front part of the shin bone. A person with shin
splints should avoid high-impact exercise. Runners can reduce their risk of developing shin
splints by switching between high-impact activities and low-impact exercises. 

IT Band Syndrome

IT band syndrome is a running injury that causes pain, stiffness, and inflammation in the knee
area. Moreover, it is common in runners and cyclists, especially endurance athletes. There are
many ways to prevent and treat this problem. One of the most effective methods is to
improve your biomechanics. Improving your gait will help decrease the stress your knees
endure when you run.

Achilles Tendinitis

When the Achilles tendon becomes injured, it can cause pain, swelling, numbness, or a
feeling of rigidity. This condition can occur in people of all ages, including teenagers and

adults. The best way to prevent Achilles tendinitis is to wear shoes that provide support and
cushioning. You should also avoid activities that place excessive stress on your Achilles,
such as running uphill and on uneven terrain. 

Plantar Fasciitis

Plantar fasciitis is a running injury that is common among runners of all levels. It is a painful
condition that causes a stabbing pain in the heel and arch area of the foot. Plantar fasciitis
occurs when the plantar fascia – a thick band of tissue on the bottom of the foot – becomes
inflamed. It is most commonly caused by overuse. Treatment includes stretching, resting, and
strengthening the foot. 

Hamstring Injuries

Hamstring injuries are a common complaint among runners. They occur when the hamstring
muscles are stretched too far before the foot strikes the ground. This can cause pain or
swelling, depending on the type of hamstring injury. Runners are at higher risk for hamstring
injuries than other people. For minor hamstring injuries, rest, ice, compression, and elevation
(RICE) can be helpful in relieving symptoms. If the pain persists, talk to your doctor about
pain medicine.

Ankle Sprain

An ankle sprain is another common running injury. Symptoms include swelling, pain, and
bruising. Sprains are a result of ankle ligament stretching, which can happen from a sudden
jolt or twist. In severe cases, a tear in the ligament may result. Runners who have suffered
from a sprained ankle should follow a recovery plan. Typically, the recovery process involves
rest, ice, compression, and strength exercises. 

Stress Fractures

Stress fractures are a common type of running injury. Usually caused by excessive training,
stress fractures occur when the body is forced to perform too much in a short period of time.
While most stress fractures are nonsurgical, high-risk ones may require surgery. If you have
symptoms of a stress fracture, it is important to consult a medical professional right away. 

Treatment Options for Running Injuries
If you are experiencing a running injury, there are several treatment options that you should
consider. Early treatment can also help you to prevent long-lasting symptoms. Here are some
of the best treatment options for running injuries. 
● Physical Therapy
● RICE Protocol (Rest, Ice, Compression, And Elevation)
● Cutting Back On How Often And How Far You Run
● Taking Nonsteroidal Anti-Inflammatory Drugs
Running Injury Prevention Tips
If you are one of the many people who love to run, it is important to understand that you are
putting yourself at risk for injury. Moreover, there are many things that you can do to prevent
running injuries and keep yourself on the road.
● Warm Up Before You Run
● Increase Your Running Volume Slowly
● Work On Your Technique
● Strengthen Your Hips
● Take Care Of Nagging Injuries
● Use Soft Surfaces to Run
● Wear Comfortable Shoes
● Avoid Hilly and Uneven Terrain
● Consider Cross-Training

Use Running Apps to Avoid Running Injuries

Runners can reduce the risk of injuries by following a proper running plan. While it can take
some time to create a comprehensive injury prevention routine, implementing these tips can
empower you to reach your running goals.

Using a running app is just one of the many things you can do to avoid injuries. These apps
help you to track your running performance and offer various running plans and tips to

prevent injuries. If you are looking for a running app to help you get started, try Joggo.
Moreover, it is one of the best-running apps in the market. 


Running injuries can happen for a variety of reasons. If you’re not sure what the exact cause
of your injury is, you can always consult a doctor. While there are a lot of possible causes for
running injuries, it is best to practice caution. One of the best things you can do to prevent
injuries is to follow safety tips while running. For example, make sure you don’t overdo it.
Apart from that, you also need to maintain your form and wear the right type of shoes. By
following these simple tips, you can easily prevent many running injuries.