5 Common Running Injuries and How to Prevent Them

Your guide to staying pain-free and running strong

Running is one of the most accessible and rewarding forms of exercise — but it’s also one of the most common causes of injury, especially when training loads, footwear, or technique aren’t quite right.

At TMacLife Sports Injury Clinic, we regularly see runners sidelined by the same recurring issues. The good news? Most running injuries are preventable with the right knowledge, habits, and support.

Let’s break down the top 5 running injuries, how to spot them, and how to keep them from slowing you down.

1. 🦵 Shin Splints (Medial Tibial Stress Syndrome)

Symptoms:

• Dull ache or sharp pain along the inner shin

• Pain that worsens during or after a run

Causes:

• Sudden increase in mileage or intensity

• Poor running shoes or worn-out footwear

• Running on hard surfaces or poor biomechanics

Prevention Tips:

• Gradually increase training volume

• Invest in supportive, cushioned footwear

• Strengthen calves and work on ankle mobility

Rehab Exercise:Calf raises, toe taps, and foam rolling for the shins and calves.

2. 🦵 Runner’s Knee (Patellofemoral Pain Syndrome)

Symptoms:

• Pain around or behind the kneecap

• Worse when going downhill, squatting, or climbing stairs

Causes:

• Weak glutes and quads

• Poor running form or overpronation

• Tight IT band or hamstrings

Prevention Tips:

• Strengthen hips and quads

• Focus on midfoot strike and upright posture

• Stretch the quads, hamstrings, and IT band

Rehab Exercise:Clamshells, step-ups, wall sits, and foam rolling the outer thigh.

3. 👣 Plantar Fasciitis

Symptoms:

• Sharp heel pain, especially first thing in the morning

• Discomfort after long periods of standing or running

Causes:

• Tight calf muscles and Achilles tendon

• High arches or flat feet

• Inadequate footwear or sudden increase in mileage

Prevention Tips:

• Wear shoes with good arch support

• Stretch calves and the bottom of the foot regularly

• Avoid running on hard, uneven surfaces

Rehab Exercise:Toe curls, foot rolling with a ball, and calf stretching.

4. 🦶 Achilles Tendinitis

Symptoms:

• Pain or stiffness along the back of the heel

• Tenderness that worsens with activity

Causes:

• Overuse and sudden increase in training load

• Tight calves or poor ankle mobility

• Lack of rest and recovery

Prevention Tips:

• Warm up properly before runs

• Include eccentric calf strengthening in your routine

• Don’t ignore early warning signs

Rehab Exercise:Eccentric heel drops and calf stretches.

5. 🦵 IT Band Syndrome

Symptoms:

• Pain on the outside of the knee or hip

• Pain that worsens with longer runs

Causes:

• Weak hip muscles

• Running on cambered roads or with poor form

• Tight or inflamed IT band

Prevention Tips:

• Strengthen glutes and hips

• Cross-train to reduce repetitive stress

• Foam roll and stretch regularly

Rehab Exercise:Side leg raises, bridges, and IT band foam rolling.

👟 Don’t Forget: Footwear & Technique Matter

Wearing the right shoes for your foot type and running style is one of the simplest ways to prevent injury. Pair this with good form — upright posture, midfoot strike, and controlled cadence — and you’ll reduce your injury risk significantly.

🏃‍♀️ Stay Ahead of Injury with Smart Strength Work

Incorporate strength training 2–3 times a week, focusing on:

• Glutes & hips

• Core stability

• Lower leg and foot strength

These muscles are your shock absorbers — keeping them strong means better performance and fewer breakdowns.

Let’s Keep You Running

Injury doesn’t have to stop your progress. With the right support, you can recover well and run smarter.

👉 If you’re suffering from running-related pain, book your injury consultation today.Let’s get you back on the road — pain-free and stronger than ever.