5 Common Running Injuries + How To Treat & Prevent Them

Running involves repetitive motion with high impact, which can lead to a number of overuse injuries.

While running injuries are common, there are many ways to help prevent them (i.e., wearing the right shoe, running on gentle terrain, and resting when necessary). Understanding the most common running injuries is helpful for knowing how to treat and even prevent them. 

Runner's knee (also called patellofemoral pain syndrome) affects approximately 30% of runners, Gillanders says. It may be caused by issues related to strength, flexibility, soft tissue mobility, and more.

What it is: Irritation of the joint between the thigh bone (a.k.a. the femur) and kneecap (a.k.a. patella). 

The iliotibial band (IT band) is the fibrous band supporting the outside of the knee, Gillanders explains. IT band syndrome is the second most common running injury he sees. 

What it is: Excess stress on the IT band, commonly caused by instability of the leg or muscular imbalances. 

Shin splints (also called medial tibial stress syndrome) commonly occur at the start of training. Gillanders sees these injuries primarily in high school running athletes or in runners who have had time off and are entering back into training. 

What it is: Micro-tears in the muscles that surround the shinbone. 

"The Achilles tendon is huge, and it can take a ton of stress, but it can be overwhelmed by that stress too," he says. This injury is common in sprint or hill runners. Symptoms often include swelling and pain around the tendon. 

What it is: An overuse injury where the tendon becomes irritated. 

Plantar fasciitis is generally caused by the repetitive nature and impact of running, and is the most common overuse foot injury1 in runners. 

What it is: An inflammation or micro-tearing in the connective tissue on the bottom of the foot. 

Whether or not a runner can continue running while injured depends on the severity of the injury, Gillanders says.

Every individual is different, though, and should first consult a physical therapist or doctor before running while injured.

Gillanders says many of these common running injuries can be self-inflicted with improper training, increased intensity, a change in running shoes or terrain, etc.

Simply talking to a doctor or physical therapist about these factors can help them understand what may be causing the injuries and help treat them.

Recognizing these factors can also prevent injuries going forward. 

Increasing speed and distance at a comfortable pace is an easy way to reduce the risk of injuries.

The general rule of thumb, according to Gillanders, is not to increase weekly mileage by more than 10%. 

One way to do this is through cross-training. "Whether it's swimming in the pool, being on the elliptical, or riding a bike," he says, "the body will benefit from cardiovascular exercise. It doesn't always have to be running." 

Pilates and yoga are other good ways to continue strengthening the body while also reducing risks of overuse, physical therapist Meghan Cass, P.T., DPT, previously told mbg.