Top 5 Common Running Injuries and How to Prevent Them

Running is a fantastic way to stay fit, boost endurance, and improve cardiovascular health, but it also comes with the risk of injury. Whether you’re training for a marathon or enjoying your morning jog, repetitive stress and improper mechanics can lead to a variety of common running injuries. The good news is that most running injuries are preventable with the right approach to training, form, and recovery. At Scottsdale Physical Therapy & Performance, we specialize in helping runners prevent and recover from injuries, allowing them to stay healthy and achieve their goals.

 

Running is a high-impact activity that places stress on your joints, muscles, and tendons. Overuse, improper form, and inadequate recovery can all contribute to the development of common running injuries. Many runners don’t realize they’re at risk until they experience pain or discomfort that forces them to take time off. The key to avoiding injuries is understanding the common issues runners face and taking proactive steps to prevent them. Physical therapy plays a critical role in preventing and treating running injuries by addressing muscle imbalances, improving biomechanics, and promoting recovery.

 

Physical therapists assess your running form, strength, and flexibility to identify potential risk factors for injury. By correcting imbalances, improving flexibility, and recommending proper footwear, a physical therapist can help reduce the strain on your body and keep you running safely. At Scottsdale Physical Therapy & Performance, we work with runners of all levels to create personalized injury prevention plans that address their unique needs and goals.

 

While not every runner will need physical therapy, it can be incredibly beneficial if you’re prone to injuries or want to improve your performance. A physical therapist can assess your biomechanics and identify potential issues before they become serious problems. At Scottsdale Physical Therapy & Performance, we provide expert guidance on strengthening weak areas, improving mobility, and ensuring your running form is optimized to prevent injuries.

 

What It Is: Runner’s knee is one of the most common injuries among runners. It occurs when the cartilage under the kneecap becomes irritated, often due to overuse, improper running form, or muscle imbalances. The pain is typically felt around or behind the kneecap, especially when running downhill or walking up and down stairs.

 

How to Prevent It:

• Strengthen the quadriceps, hamstrings, and glutes to improve knee stability.

• Focus on hip and core strengthening exercises to maintain proper alignment.

• Gradually increase mileage and avoid overloading the knees with high-intensity training.

• Work with a physical therapist to improve your running form and ensure proper biomechanics.

What It Is: Shin splints cause pain along the inner edge of the shinbone (tibia) and are often the result of overtraining, running on hard surfaces, or wearing improper footwear. Shin splints can also develop when the calf muscles are tight or weak, leading to excessive stress on the lower leg.

How to Prevent It:

• Gradually increase your running volume and intensity to avoid overuse.

• Incorporate calf-strengthening exercises and stretching into your routine.

• Wear shoes that provide proper support and cushioning for your feet.

• Avoid running on hard or uneven surfaces, especially during high-intensity workouts.

What It Is: IT band syndrome occurs when the iliotibial band—a thick band of tissue running from the hip to the knee—becomes tight and inflamed. This injury is common among runners who experience pain on the outside of the knee, especially during long runs or when running downhill.

 

How to Prevent It:

• Strengthen the gluteal muscles and hip abductors to provide better stability to the IT band.

• Regularly stretch and foam roll the IT band and surrounding muscles to improve flexibility.

• Avoid overstriding and focus on proper running form to reduce strain on the IT band.

• Cross-train to avoid overuse and incorporate exercises like cycling or swimming to reduce impact on the knees.

What It Is: Achilles tendinitis is the inflammation of the Achilles tendon, which connects the calf muscles to the heel. It can develop due to overuse, tight calf muscles, improper footwear, or a sudden increase in running intensity. Symptoms include pain and stiffness in the Achilles tendon, especially in the morning or after running.

 

How to Prevent It:

• Incorporate calf-strengthening exercises such as calf raises and eccentric heel drops.

• Stretch your calf muscles regularly to improve flexibility and reduce tension on the Achilles tendon.

• Gradually increase your running intensity and distance to avoid sudden strain on the tendon.

• Ensure your running shoes provide proper support and cushioning, especially if you have a history of Achilles pain.

What It Is: Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. This injury is common among runners who experience sharp pain in the heel or arch, especially when taking the first steps in the morning or after periods of inactivity.

 

How to Prevent It:

• Strengthen the muscles of the foot and ankle with exercises such as toe curls and arch lifts.

• Stretch the calf muscles and plantar fascia to reduce tension in the foot.

• Wear supportive shoes with good arch support and avoid running on hard surfaces.

• Use a foam roller or tennis ball to massage the bottom of your foot to relieve tightness in the plantar fascia.

 

If you’re already experiencing one of these common running injuries, physical therapy can help manage pain, reduce inflammation, and promote healing. At Scottsdale Physical Therapy & Performance, we offer a range of treatments such as manual therapy, dry needling, and corrective exercises to address the root causes of your injury. Our therapists also work with you to develop a plan for returning to running safely while preventing future injuries.

 

Running injuries can be frustrating, but most are preventable with the right approach to training, form, and recovery. Incorporating strength training, proper footwear, and stretching into your routine can help reduce your risk of injury. If you’re dealing with any of the common injuries listed above or want to prevent future issues, contact Scottsdale Physical Therapy & Performance for a personalized assessment and treatment plan. Our team of experts will help you recover faster and stay injury-free, allowing you to reach your running goals.

 

• The most common running injuries include runner’s knee, shin splints, IT band syndrome, Achilles tendinitis, and plantar fasciitis.

 

• To prevent running injuries, focus on proper running form, gradually increase your mileage, incorporate strength training, and wear appropriate footwear with proper support.

 

• Yes, physical therapy helps by addressing the underlying causes of your injury, improving biomechanics, strengthening weak areas, and providing a plan for safe recovery and injury prevention.