The Top 5 Most Common Running-Related Injuries (and How to Prevent Them)

Running is a fantastic way to stay fit, but it often comes with its fair share of aches and pains. Whether you're training for a marathon or enjoying a casual jog, understanding common running-related injuries can help you prevent them and keep you on the road longer. Here are the top five injuries runners face and tips to avoid them:

 

1. Patellofemoral Pain Syndrome (Runner's Knee)

What is it? Pain around or behind the kneecap, often associated with overuse or tight and weak quad muscles.

Prevention: Strengthen your quadriceps, ensure proper running form, and avoid sudden increases in mileage.

2. Achilles Tendinopathy

What is it? Pain and stiffness in the Achilles tendon, often caused by overtraining, insufficient recovery or sudden increases in speed.

Prevention: Incorporate calf-strengthening exercises, wear proper running shoes, and prioritize rest.

3. Medial Tibial Stress Syndrome (Shin Splints)

What is it? Sharp pain along the inner edge of the shinbone, usually from repetitive stress.

Prevention: Calf strengthening exercises, gradually increase training intensity or speed and wear supportive footwear.

4. Plantar Fasciitis

What is it? Heel pain caused by inflammation of the plantar fascia, often from overuse or poor foot support or strength.

Prevention: Strengthen and stretch (sometimes) your calves and plantar fascia, invest in supportive shoes, and avoid overtraining.

5. Iliotibial Band Syndrome (ITBS)

What is it? Pain on the outer side of the knee caused by inflammation of the iliotibial band.

Prevention: Strengthen your quads and glutes, reduce over-striding and avoid excessive downhill running.

 

By being proactive and addressing these common running injuries, you can reduce your risk of pain and continue running in top form. If you're in Caringbah or the Sutherland Shire and need professional help, consult a physiotherapist to address the root cause of your injuries and develop a tailored recovery plan.