The Most Common Running Injuries and How to Avoid Them

Running Injuries

Running Injuries

Beyond every doubt, as a runner, no matter what your ability is. There are quite a lot of injuries that you can be prone to while running. Even an experienced runner and even an athlete can still experience running injuries. If you are currently injured, you are not alone. Runners experience many different running injuries from time to time. While some can be very painful, some are not. The reality is no athlete wants to experience running injuries.

It will also interest you to note that treating or preventing a lot of these injuries is not always an easy or straightforward task. It is advisable to avoid them in the first place. You must tread carefully when running as most injuries are a result of overtraining. We have put together a guide to why runners should strength train which will benefit all runners who suffer a lot from injuries.

How about we share some of them with you and also how to avoid them?

Shall we?

Knee pain

This is a very common injury for runners and it is otherwise known as ‘runner’s knee’. Runners knee is a commonly used term amount runners, it usually gets associated with pain anywhere around the kneecap or patella. Whenever it does happen it can be a sign of patellofemoral pain syndrome. This occurs when there is a constant force of pounding while running. Hence its nickname of runner’s knee. Knee pain can occur in not only running but any exercise that has repeated stress on knee joint. Exercises can include, cycling, football, and even walking.

To avoid this running injury, it is advisable to run on a flat terrain and softer surfaces. However, the first step should be to rest and avoid and strain on the knee joint. The next step you should take is to ice your knee this will help reduce any immediate pain and bring down any swelling. Should you have no other option than to run, try using a knee brace and cutting back on your mileage.

Shin splints

Have you ever experienced those burning sensations that sometimes feel like they are stabbing your shins? Here is why it happens and how you can potentially avoid getting them. While running there is an inflammation of the tendons and muscles covering your shinbone.

To avoid this, you must wear the right shoes that is a perfect fit for your foot I recommend you get a gait analysis from a running store. Also, you will do yourself a lot of good by running on softer grounds, that surely helps a lot, possibly a hill too. There is an article explaining more about shin splints here.

Achilles tendinitis

I’m sure you must have heard about this quite so well. Whenever there is a rapid increase in your mileage as a runner your body goes under stress. Similarly if you wear misfit footwear you might experience swelling of the tissues that connect your heel to your lower leg muscles. Sometimes, it happens as a result of tight calf muscles too.

To avoid this, always try to wear a fit footwear, this is very important. Also, try stretching the calf muscles after every race or exercise, you sure do need this to avoid tight calf muscles.

Ankle sprain

Majority of runners hate to experience this injury as it incurs serious pain and discomfort. It occurs when the ankle rolls either inward or outward, now that can be very painful to experience that while running. As a matter of fact, it also stretches your ligament causing more pain for the runner.

To avoid this, while running, try to stay clear from potholes whenever you want to land your feet or perhaps avoid landing your feet in a non-conducive area.


Blisters are a common injury runners experience. The funniest thing about this injury is that they pop when you least expect it. Which means you need to be prepared against it always. This happens when there is a tear with the top layer of your skin as a result of the rubbing of your heel against your footwear. When blisters occur it would leave behind on your skin a bubble between the layers of the skin.

To avoid this get the perfect footwear and not just that, get a good pair of socks preferably, synthetic.

Nevertheless, if you get to fall into any of them, the best treatment is to consult a physician as soon as possible. The NHS is a great website for more information on running injuries. You can view the NHS website here.


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