Running involves high-impact, repetitive motion, which can lead to a variety of overuse injuries.
While running injuries are common, many of them are preventable—especially with the right footwear, smooth terrain, and enough rest. Understanding the most common running injuries can help you treat them—and even avoid them altogether.
Roughly 30–40% of runners will experience at least one of the five most common running-related injuries. Most injuries occur in the lower body, and knee injuries top the list.
The Most Common Running Injuries
1. Runner’s Knee
Also known as patellofemoral pain syndrome, runner’s knee affects around 30% of runners. It’s often caused by issues with strength, flexibility, or soft tissue mobility.
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Symptoms: Irritation in the joint between the femur (thigh bone) and the patella (kneecap).
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Treatment: Strengthen and stretch the muscles around the knee—particularly the quads, hamstrings, glutes (especially the gluteus maximus), and hip rotators.
2. IT Band Syndrome
The iliotibial (IT) band is a thick band of connective tissue that supports the outside of the knee. IT band syndrome is the second most common injury seen in runners.
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Symptoms: Excess tension in the IT band, often caused by leg instability or muscular imbalances.
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Treatment: Strengthen the muscles that stabilize the legs—especially the glutes and outer hips. Improving balance can also help. Try leg lifts, foam rolling, lunges, and glute bridges. Strength training, yoga, and Pilates can support balanced strength and flexibility.
3. Shin Splints
Also known as medial tibial stress syndrome, shin splints are common among new runners or those returning after a long break.
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Symptoms: Tiny tears in the muscles surrounding the shinbone.
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Treatment: If caused by overtraining, rest is critical to avoid worsening the injury. Improving flexibility in the calves, glutes, ankles, and big toes can help the legs move more freely and reduce the risk of future injury.
4. Achilles Tendinitis
The Achilles tendon is strong and built to handle force—but too much stress can wear it down. This injury is especially common in sprinters and hill runners.
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What it is: Inflammation caused by overuse of the Achilles tendon.
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Symptoms: Pain and swelling around the tendon.
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Treatment: Focus on strength, flexibility, and balance. Ice and rest the tendon when needed. Stretch the heel and calf muscles with exercises like wall toe touches and calf raises.
5. Plantar Fasciitis
This is one of the most common overuse injuries among runners, caused by the repetitive impact of running.
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What it is: Inflammation or small tears in the connective tissue along the bottom of the foot.
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Treatment: Since you need to stand and walk daily, rest can be tricky. Stretching the foot and toes helps ease the pain. Rolling the arch of the foot on a golf ball, lacrosse ball, or tennis ball can help relieve tension. Supportive taping, compression socks, and proper shoes help distribute weight more evenly.
Can You Run With an Injury?
Whether you should keep running after an injury depends on how severe it is.
Many physical therapists use a pain scale to guide runners:
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Pain level 1–2: Usually okay to continue training.
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Pain level 3–6: Consider switching to cross-training.
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Pain level 7 or higher: Rest and allow tissues to heal.
But everyone is different. If you’re injured, it’s best to consult a physical therapist or doctor before resuming your running routine.
Tips to Prevent Running Injuries
1. Talk to a Specialist About Any Pain
Most running injuries are caused by poor training habits, increased intensity, shoe changes, or new terrain. A healthcare provider or physical therapist can help identify the cause and recommend treatment.
Even though running coaches and personal trainers can’t diagnose injuries, they can help you improve your gait, training plans, and surface choices, all of which can reduce your injury risk.
2. Start Slow and Build Gradually
A good rule of thumb: Don’t increase your mileage by more than 10% per week. Gradual progress helps prevent injuries caused by pushing too hard too fast.
If you’re competitive or impatient, remember this: It’s better to progress slowly than to get sidelined completely.
3. Make Time for Recovery Between Runs
Try cross-training with low-impact cardio activities like swimming, biking, or using the elliptical. These workouts still benefit your cardiovascular system—without the stress of running.
Yoga and Pilates are great for building strength while reducing your risk of overuse injuries.
And don’t underestimate the power of a rest day! If you rely on exercise for mental health, try meditation or journaling on your full recovery days.