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Common Running Injuries | A Quick Rundown | Find Your Stride

Updated: Aug 3, 2023

Running is one of the most popular forms of exercise across the world, but it's not without its risks. Whether you're a seasoned runner or just starting out, injuries can occur at any time, and they can range from mild to severe. In this blog post, we'll explore some of the most common running-related injuries, and the importance of prevention strategies to keep you injury-free.

1. Runner's knee

Runner's knee, also known as patellofemoral pain syndrome, is a common running injury that affects the front of the knee. Symptoms include pain when going up or down stairs, or when sitting for extended periods of time with your knees bent. The best way to prevent runner's knee is to strengthen the muscles around the knee joint, especially the quadriceps and hamstrings.

2. Shin splints

Shin splints are another common running injury that affect the front of the lower leg. They can be caused by a number of factors, including overuse, improper shoes, or running on hard surfaces. To prevent shin splints, be sure to warm up before running, wear activity specific shoes that are in good condition and gradually increase your mileage.

3. Plantar fasciopathy

Plantar fasciopathy is a condition that causes pain in the heel or arch of the foot. It is caused by thickening and sometimes inflammation of the plantar fascia, which is a band of tissue that runs along the bottom of the foot. This injury is often caused by overuse, increased training or running on hard surfaces (there are many risk factors). Keeping a keen eye on your footwear choices, varying your training, adequate rest and strong feet can all help to prevent plantar fasciopathy.

4. Illiotibial (IT) band syndrome

IT band syndrome is a common running injury that affects the outside of the knee. 'Syndromes' group together problems that affect a specific structure or body part, in this case it's the IT band, which is a thick band of tissue that runs from the hip down to the knee. This injury is often caused by overuse or an imbalance in the muscles around the hip and knee joints.

5. Achilles tendinopathy

Achilles tendinopathy causes pain beneath calf muscle or on the back of the heel. It occurs when the Achilles tendon is injured, which can occur in a number of ways. The Achilles tendon is a band of tissue that connects the calf muscles to the heel bone. This injury is often caused by overuse or over stretching. To prevent Achilles tendonitis, prioritise your pre-run warm up, carefully strengthen the calf muscles/tendon, and avoid sudden changes in your training routine.


While these are some of the most common running-related injuries, there are many others that can occur. The key to preventing injuries is to listen to your body, and take steps to prevent them before they occur. This includes warming up gradually with movements that mimic running, wearing activity specific shoes, strengthening the the leg muscles regularly, and gradually increasing your mileage. By following these simple tips, you might just get injured less and enjoy the countless benefits of running with fewer interruptions.

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