How to avoid common running injuries

How to avoid common running injuries

April 28th

Running is an excellent way to improve fitness, clear the mind, and boost overall health. But with the repetitive impact and high demands on the body, it’s also an activity that often leads to injury, especially if training loads, footwear, or biomechanics aren’t well managed. As a physiotherapist, I often see runners sidelined by preventable issues.

Here’s a breakdown of the most common running injuries, how to spot them, and ways to stay on track.

1. Shin Splints (MTSS) Pain along the inner shin

Medial Tibial Stress Syndrome (MTSS), or shin splints, causes pain along the inner border of the shin. This usually comes on gradually and is often worse at the beginning of a run or after longer sessions. Shin splints happen when the tissues attaching muscles like the tibialis posterior and soleus to the shinbone get overloaded. This is common in runners who ramp up their training too quickly or have poor arch control, tight calves, or inefficient foot mechanics.

What helps:

● Gradually increase training volume as tissue capacity increases

● Wear shoes specific to your training needs and foot mechanics

● Strengthen the muscles in your foot and lower leg

● Improve shock absorption through strength and plyometric training

2. Runner’s Knee (Patellofemoral Pain Syndrome – PFPS) Pain around or behind the kneecap

Runner’s knee is a dull ache felt around the front of the knee. It’s typically aggravated by running, stairs, squatting, or sitting for long periods. Weakness in the hip and thigh muscles, poor control during movement, and overpronation of the foot can all lead to poor tracking of the kneecap, increasing stress on the joint.

What helps:

● Strengthen the musculature of your hips and quads

● Work on movement control

3. Achilles Tendinopathy Pain or stiffness in the back of the heel

The Achilles tendon connects your calf muscles to your heel and takes on a huge load when running. When overused, it can become painful and stiff—especially in the morning or at the start of a run. Common causes include a sudden increase in training, tight calves, poor ankle mobility, and weak calf muscles (especially in the eccentric phase—lowering part of movement).

What helps:

● Build up isometric followed by eccentric calf capacity

● Improve foot and ankle mobility

● Gradually build up running volume

4. Plantar Fasciitis Heel pain, often first thing in the morning

Plantar fasciitis affects the thick band of tissue under your foot, causing sharp heel pain, especially with your first steps after rest. Overloading the foot, tight calves, poor footwear, or weak foot muscles are common contributors.

What helps:

● Foot strengthening, arch control and mobility drills

● Wear shoes specific to your training needs and foot mechanics

● Stretching the calves and Achilles

How to manage common running injuries

Most running injuries come down to a mix of overuse, poor biomechanics, and inadequate recovery. The good news? With a structured rehab plan and proactive strategies, most of these injuries are treatable—and more importantly, preventable. If you’re unsure about what’s causing your pain, or you’re stuck in a cycle of recurring issues, seeing a physiotherapist can help identify the root cause and get you back to running confidently.

You can book online here.

By Emmanuel Jude

Physiotherapist