The 6 Most Common Running Injuries and How to Prevent Them
Running offers significant health benefits, but it also carries a risk of common running injuries. In fact, around 40–50% of runners experience at least one injury each year. At SA Running Injury Clinic, we help runners identify and treat the most frequent injuries to keep them moving safely.
1. Runner’s Knee (Patellofemoral Pain Syndrome) – A Common Running Injury
This is pain around or behind the kneecap caused by improper tracking of the patella. It accounts for about 17% of running injuries. Symptoms often include aching when climbing stairs or sitting for long periods.
Prevention & Treatment:
Strengthen the quadriceps and hip stabilisers
Use custom orthotics to improve foot biomechanics
Employ shockwave, dry needling, or Lightforce laser therapy as needed
2. Achilles Tendinopathy – Painful Running Injury in the Heel
Pain in the back of the heel or lower leg, often due to repetitive overload. Tight calf muscles or poor footwear can contribute.
Prevention & Treatment:
Perform daily calf stretching and eccentric strengthening
Wear supportive footwear
Consider gastrocnemius-focused exercises
Use orthotics to correct biomechanics
3. Iliotibial Band Syndrome (ITBS) – A Frustrating Running Injury
This causes pain on the outer knee due to friction as the IT band rubs over the femur during running.
Prevention & Treatment:
Work on gluteus medius strengthening and hip stability
Incorporate gait retraining
Apply dry needling and laser therapy to reduce inflammation
4. Plantar Fasciitis – Common Running Injury Affecting the Heel
Sharp heel pain—especially first thing in the morning—is a hallmark sign. Often caused by flat feet or tight calves.
Prevention & Treatment:
Stretch the calf and plantar fascia
Apply ice therapy and use cushioned footwear
Combine orthotics, shockwave therapy, and dry needling
5. Shin Splints (Medial Tibial Stress Syndrome) – A Frequent Running Injury
Pain along the inner shin bone caused by repetitive impact. Frequently seen in new runners or those increasing mileage too quickly.
Prevention & Treatment:
Follow the “10% rule” for increasing distance
Improve running technique and surface variability
Strengthen lower leg muscles and improve footwear support
6. Stress Fractures – One of the Serious Running Injuries
Micro-cracks in bone, particularly in the shins or foot, often related to sudden training load increases. These are noticeable with point tenderness and swelling.
Prevention & Treatment:
Build up training intensity slowly
Incorporate cross-training to reduce load
Use gait analysis, orthotics, and slow rehabilitation strategies
Why Common Running Injuries Happen
Despite being a low-cost activity, running comes with a high risk if not managed properly. Injuries often stem from overuse, sudden changes in training load, and poor biomechanics . In fact, a sudden spike in mileage—even just one day—can increase injury risk by over 60% .
How SA Running Injury Clinic Can Help
At our clinic, our team of podiatrists provides tailored care for runners, including:
Gait Analysis: To identify biomechanical issues
Custom Orthotics: Both 3D printed and Voxelcare in-house orthotics for ideal alignment
Dry Needling & Laser Therapy: For muscle, tendon, and fascia recovery
Strength and Flexibility Plans: Focused on runner-specific conditioning
Footwear Guidance: To match your foot mechanics and training demands
How to Prevent Common Future Running Injuries
Increase mileage gradually — avoid spikes in distance >10% per week
Warm up thoroughly before each run and cool down afterwards
Include strength exercise, especially for calves, hips, and core
Rotate surfaces — softer surfaces reduce impact overload
Listen to your body — rest is essential when pain or fatigue appears
When to Seek Professional Help
If pain persists despite rest or simple self-care, it’s time to see us. A podiatrist can assess your running mechanics and design a recovery plan tailored to your needs, avoiding long-term issues.
