Global Running Day: The Most Common Running Injuries — And How to Prevent Them.
Whether you’re training for your first 5K, building toward a marathon, or simply enjoying a weekly jog, running is one of the most accessible and effective forms of exercise. It improves cardiovascular health, mental wellbeing, and overall fitness.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What is it? Pain around or behind the kneecap, often aggravated by:
- Running downhill
- Stairs
- Squats
- Sitting for long periods
Runner’s knee is usually linked to:
- Sudden increases in training load
- Weakness around the hips and glutes leading to reduced lower limb control during running
- Poor recovery
What can help Runner's knee?
- Managing running volume
- Taping
- Strengthening the hips and quads
- Improving running mechanics when needed
2. Achilles Tendinopathy or Tendonitis
What is it? Pain and stiffness in the Achilles tendon, especially:
- First thing in the morning
- At the start of a run
- After faster or hill-based sessions
Why does it happen? The Achilles tendon becomes overloaded faster than it can adapt. Common contributors include:
- Increasing mileage too quickly
- Sudden speed work
- Limited calf strength
- Poor recovery between runs
- Poor foot mechanics
What can help Achilles Tendinopathy/Tendonitis?
- Passive modalities (needling, massage)
- Slow, heavy calf strengthening
- Managing training loads
- Avoiding stretching
- Temporary reduction in aggravating activities
- Gradual return to higher intensity running
3. Tibialis Anterior Tendinopathy or Tendonitis
What is it? Pain along the front or outer-front part of the shin, often felt:
- At the start of running
- With downhill running
- During faster-paced sessions
- When lifting the foot upwards
Some runners may also notice stiffness or tenderness when pressing along the tendon at the front of the ankle or shin. So, why does it happen? The tibialis anterior muscle helps control the foot arch during running, especially when the foot contacts the ground. This tendon can become overloaded from:
- Sudden increases in running volume or intensity
- Excessive downhill running
- Changes in footwear
- Running on harder surfaces
- Reduced strength or recovery capacity
What can help?
- Temporarily reducing aggravating running loads
- Gradual strengthening of the tibialis anterior and foot complex
- Managing training progression
- Addressing footwear or running load issues where appropriate
- Gradual return to higher intensity running
Early management is important, as continuing to push through worsening tendon pain can prolong recovery.
4. ITB Syndrome (Iliotibial Band Syndrome)
What is it and why does it happen? Pain on the outside of the thigh, commonly occurring during longer runs. Often associated with repetitive irritation and increased load through the outer knee structures. Common contributing factors:
- Sudden training spikes
- Downhill running
- Hip weakness
- Poor load management
What helps?
- Passive modalities (needling, massage)
- Hip and glute strengthening
- Temporary running modifications
- Gradual loading program
- Addressing movement patterns where relevant
5. Plantar Fasciopathy or Fasciitis
What is it? Heel or arch of foot pain, especially:
- First steps in the morning
- After periods of rest
- Following longer runs
Why does it happen and what helps? The plantar fascia becomes irritated from repetitive loading.
- Calf and foot strengthening
- Load management
- Appropriate footwear guidance
- Gradual return to running
Why Running Injuries Happen?
Running isn't bad for your body injuries usually come down to training load increasing too fast, inadequate recovery, insufficient strength, or ignored warning signs. The body adapts well, it just needs the right balance of stress and rest.
How to Stay Injury-Free.
Progress gradually — avoid big jumps in distance, speed, frequency, or hills. Strength train — focus on calves, quads, glutes, hamstrings, and core. Prioritise recovery — sleep, nutrition, hydration, and rest days matter. Act on persistent pain — pain that lingers, worsens, or changes your form deserves early attention
How Physio Can Help?
Physiotherapy isn't about stopping you running. It's about keeping you running well, through accurate diagnosis, pain management, strength work, and guided return-to-run programs. Running injuries are common but rarely random. Good habits, sensible progression, and early action mean most runners can keep doing what they love without long-term setbacks.
If you're starting your running journey, are an experienced runner, or you're training for an event, we'd love to be part of your running journey, kepping you pain-free and injury-free.