Running is one of the most accessible and rewarding sports out there, whether you’re lacing up for your first 5K, grinding through a marathon training block, or pushing your limits in a triathlon. However, with the repetitive nature of running, the risk of injury is always lurking. The good news? Many common injuries for runners are preventable, and with the right approach, setbacks don’t have to be the end of your journey.
Peak Performance Coaching is an online coaching and performance business that’s built on a foundation of helping runners – from complete beginners to elite competitors – achieve their best. With a team of dedicated coaches and a holistic approach to training, they ensure their athletes stay strong, resilient, and ready to perform.
Their outlook and care for the safety of their athletes is a perfect match for our physiotherapy and massage experts at True Physio. We recently teamed up with the Peak Performance Coaching founder, Callum Townsend to explore how we could offer more to the running community that is so often plagued by injury, like many people who commit themselves to sport and intense activity.
In this guide, we’ll break down some of the most common running injuries, how to prevent them, and what to do if they strike.
5 common injuries for runners
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is a general term for pain around the front of the knee, usually linked to irritation of the cartilage under the kneecap. It’s often caused by muscle imbalances, poor biomechanics, or excessive mileage.
Prevention
- Strengthening the quadriceps and glutes to improve knee stability.
- Gradually increasing training volume to avoid overloading the joint.
- Ensuring good running mechanics and proper footwear.
Recovery
- Reducing mileage temporarily and incorporating low-impact activities like cycling or swimming.
- Using ice and anti-inflammatory techniques to manage pain.
- Working with a physiotherapist to address any muscle imbalances or biomechanical issues.
2. Plantar Fasciitis
A sharp pain under the heel or along the arch of the foot, plantar fasciitis is an inflammation of the plantar fascia – a thick band of tissue that supports the arch of the foot.
Prevention
- Wearing well-cushioned, supportive shoes suited to your foot type.
- Strengthening the intrinsic foot muscles and stretching the calves.
- Avoiding sudden increases in mileage or intensity.
Recovery
- Rolling the foot on a frozen bottle or golf ball to reduce tightness.
- Stretching the plantar fascia and Achilles tendon regularly.
- Considering orthotics or shoe adjustments if necessary.
3. Shin Splints (Medial Tibial Stress Syndrome)
Shin splints cause pain along the inner part of the shinbone and are typically a result of excessive stress on the tibia from high-impact activities.
Prevention
- Gradually increasing training intensity to allow adaptation.
- Wearing proper footwear and avoiding overly worn-out trainers.
- Strengthening the calves and tibialis anterior to support the lower leg.
Recovery
- Resting or switching to lower-impact cross-training like swimming or cycling.
- Using ice therapy and compression to manage pain.
- Progressive return to running with guidance from a physiotherapist.
4. Achilles Tendinopathy
What is it?
Pain and stiffness in the Achilles tendon, often aggravated by running or jumping, can indicate Achilles tendinopathy. This injury is typically caused by overuse, poor ankle mobility, or inadequate calf strength.
Prevention
- Regularly stretching and strengthening the calf muscles.
- Avoiding sudden spikes in training intensity.
- Running on varied surfaces to reduce repetitive strain.
Recovery
- Eccentric heel drops to rebuild tendon strength.
- Managing training loads carefully and avoiding excessive hill running.
- Seeking professional guidance for rehabilitation exercises.
5. IT Band Syndrome (Iliotibial Band Syndrome)
What is it?
Pain on the outer side of the knee, often aggravated by downhill running or prolonged activity, is a classic sign of IT Band Syndrome. It results from friction between the iliotibial band and the femur.
Prevention
- Strengthening the glutes, particularly the gluteus medius, to stabilise the hips.
- Using a foam roller to release tightness along the IT band.
- Avoiding excessive mileage increases and uneven surfaces.
Recovery
- Resting and modifying training to reduce stress on the IT band.
- Incorporating hip and core strengthening exercises.
- Working with a physiotherapist to identify contributing biomechanical issues.
Staying Injury-Free: Key Tips for Runners
While injuries are sometimes unavoidable, the right approach to training and recovery can make a massive difference. Here are some fundamental principles every runner should follow:
1. Build Strength
A strong body is more resilient to the demands of running. Focus on strengthening key muscle groups, particularly the glutes, core, and lower legs.
2. Listen to Your Body
Ignoring niggles often leads to bigger problems down the line. If you notice persistent pain, address it early rather than trying to run through it.
3. Prioritise Recovery
Adequate rest, good nutrition, hydration, and sleep all contribute to your body’s ability to repair and grow stronger. Recovery isn’t a passive process – it’s a crucial part of your training.
4. Incorporate Mobility and Flexibility Work
Regular stretching and mobility drills help maintain healthy movement patterns and prevent stiffness, particularly in key running muscles like the calves, hamstrings, and hip flexors.
5. Gradual Progression
One of the biggest mistakes runners make is increasing mileage or intensity too quickly. Stick to the 10% rule – never increase your weekly mileage by more than 10% to give your body time to adapt.
Getting the Right Support For Common Injuries for Runners
We specialise in common injuries for runners and focus on keeping runners strong, resilient, and pain-free. Whether you’re recovering from an injury or looking to prevent one, our expert physiotherapists work alongside Peak Performance Coaching to provide a complete approach to training and rehabilitation. If you’re ready to jump straight into recovery and maximising performance, check out our treatment bundle: Sports Pass, designed to quickly assess, treat and maintain people who love to be active.
With clinics in Blackburn, Sale, Crewe, Nantwich, Stoke, Skipton, Lancaster, Stafford, and Congleton, our team ensures that runners across the Northwest have access to tailored sports physiotherapy support whenever they need it. By combining our rehabilitation expertise with Peak Performance Coaching’s structured training plans, runners can stay on track, optimise recovery, and achieve their goals safely.
If you’re struggling with a persistent niggle or want to maximise your performance while staying injury-free, get in touch with True Physio today. Let’s keep you running strong, pain-free, and performing at your best.