By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach

The most common running injuries can restrict your movement, cause pain, and, in some cases, require immediate medical attention. Whether you’re a new runner or a seasoned marathoner, these injuries can strike all of a sudden or over a period of time, often from overtraining or from worn or poorly fitted shoes. If you experience sharp pain or pain that lasts even when you’re resting, seek medical treatment. Note that this article is not intended to replace medical treatment but to offer my perspective as a running coach and offer training tips on how to prevent common running injuries.

Here are the top 10 common running injuries to watch for and how to avoid them:

Pulled Muscles

Muscle strains - often called pulled muscles - are one of the most common running injuries for athletes. A muscle strain is caused by stretching or tearing of muscle fibers and can cause pain and swelling in the area. Runners most often pull muscles in the hamstrings, quadriceps, calves, or groin areas.

Some common symptoms of a pulled muscle include:

Pain in the pulled muscle that usually subsides with rest
Swelling and tenderness
Limited range of motion
A pop in the muscle when the injury occurs

There are three grades of muscle strains, according to the Harvard School of Public Health, with mild muscle strains healing with home remedies like rest and icing, and severe cases requiring medical treatment. Small muscle tears will go away with rest and taking action to reduce the inflammation with ice or heat.

To prevent muscle strains:

Do a warm-up, including dynamic stretches, before running, especially before speed workouts and other intense workouts.
Pulled muscles are often overuse injuries. Avoid overtraining by increasing your miles and intensity gradually, adding no more than 10 percent to your mileage from one week to the next.

Shin Splints

Shin splints - or tibial stress syndrome - is a running injury marked by pain in the front or inside of the lower leg along your shin bone. With shin splints, you will feel pain around either of your shin bones - the tibia and fibula. - Some common symptoms of shin splints include:

A dull pain along the inside or front of your lower leg
Pain that increases with running
Mild swelling and tenderness to the touch

Shin splints are one of the most common running injuries. Shin splints are one of the most common running injuries. The most common cause of shin splints is overtraining - adding too much to your running program too quickly. Running on concrete too often can also lead to shin splints.

The good news is that shin splints are generally a mild injury that will improve with adapting your routine. Get rest, and use ice or heat, and elevate your lower legs. If you do not rest and take care of your shin splints though, they can lead to a stress fracture, which is much more serious and requires an X-ray for a diagnosis.

To prevent shin splints:

Increase your running mileage gradually, adding no more than 10 percent to your mileage from one week to the next.
Take at least one rest day a week and if you have any pain in your shin area, take additional rest days.
Run on soft surfaces at least once a week (a track, treadmill, or dirt trail) for a break from paved surfaces.
Change your running shoes when they get worn (usually every 300 to 500 miles. See When to Change Your Running Shoes for more details).

Stress Fracture

A stress fracture is a small crack or break in your bone due to repetitive stress. Runners tend to get stress fractures in the shin or feet areas. Some common symptoms of stress fractures include:

Pain that can start mild and dull but increases as you run.
Swelling, tenderness, and bruising in the injured area.
Pain that gets progressively worse and eventually hurts even when you are resting.

If you think you may have a stress fracture, it’s important to go to a doctor and get X-rays for a diagnosis. Stress fractures are one of the more serious common running injuries and require complete rest, usually requiring at least 6 to 8 weeks to heal and an immobilizing boot or cast.

Stress fractures are often caused by overtraining or weakness in the bone or joint. These fractures occur gradually with repeated use. A lack of bone-building nutrients like calcium and vitamin D can weaken the bones, increasing your risk of stress fractures. Also, increasing your training intensity or duration too quickly can overload the bone, making it unable to absorb all of the impact of training.

To prevent stress fractures:

If you start to feel pain while running, take some rest time.
Increase your running mileage gradually, adding no more than 10 percent to your mileage or intensity from one week to the next.
Eat a nutritious diet rich in calcium and vitamin D. Also, make sure you consume enough food each day to fuel your training.

Runner’s Knee

Runner’s knee - also called patellofemoral syndrome - is a common phrase used to describe a knee injury that could stem from a variety of causes. Runner’s knee causes pain in the knee area and can be caused by structural issues in the leg and knee, weak thigh muscles, tight hamstrings, poor foot support, pronation when running (the feet rolling inwards while the thighs pull the knees outward), a fall or direct hit to the knee, or overtraining.

Patellofemoral syndrome is one of the most common injuries for runners, which is why it's given the nickname runner's knee.

Symptoms of runner’s knee include:

Pain and swelling in and around the kneecap (patella) that happens when you run.
Grinding or clicking of the kneecap when you bend and straighten the knee.
Pain while doing daily activities like going up and down stairs.

To prevent runner’s knee you can:

Build your training gradually. Go slowly when adding new intense workouts.
Use good running shoes. (Check out our tips for finding the best running shoes).
Change your shoes when they become worn and flat.
Use inserts if you need additional foot support.
Do strength training exercises that target the thighs such as squats and lunges
Avoid too much running on concrete.
See a physical therapist if you have imbalances in your muscles or alignment issues when you run.

If you have runner’s knee, it’s best to see a doctor for an accurate diagnosis and to address the cause of your injury. Your recovery will most likely include resting, icing, and physical therapy.

IT Band Syndrome

Iliotibial band syndrome (IT band syndrome) causes pain along the outside of the knee. The IT band stretches from your hip down the outside of your upper leg to your knee. If the IT band becomes inflamed from rubbing against your hip or knee bone, this can trigger IT band syndrome.

The symptoms of IT band syndrome include:

Hip pain
Knee pain
Clicking or snapping along the outside of your knee
Pain begins when you’re running but gets worse over time, eventually hurting even while at rest.

IT band syndrome usually requires a combination of rest and physical therapy. Some of the causes of IT band syndrome can be overtraining, pronation, weak hips, twisting of the shin bone, medial compartment arthritis in the knee, and a tight IT band.

Plantar Fasciitis

Plantar fasciitis is a common running injury that affects the foot. The plantar fascia is a thick band of tissue that runs from the heel to the toes that can become inflamed, causing plantar fasciitis. Common signs of plantar fasciitis include:

Heel pain that is often worse in the morning
Greater pain after running or exercising

Plantar fasciitis can be caused by overtraining - increasing mileage too quickly, poorly fitting or worn running shoes, tight calf muscles, and high arches.

Here are some ways to help prevent plantar fasciitis:

Get running shoes that suit your feet
Change your running shoes when they become worn
Do calf stretches after workouts
Run on soft surfaces like a treadmill, dirt trail, or track
Wear inserts or custom orthotics in your running shoes (ask your doctor for recommendations).
Increase your mileage slowly (no more than 10 percent a week)

Related Post: What are Orthotics? Types and Tips

Sprained Ankle

One of the common running injuries affecting the ankle is a sprained ankle, which occurs when the ankle twists, rolls, or turns in an awkward way. Some of the symptoms include:

Pain when you put weight on your foot
Swelling and bruising
Tenderness when you touch the ankle
Restricted range of motion
You may hear a popping sound at the time of injury
Instability in the ankle

If you have a sprained ankle, it’s best to see a doctor to make sure. Treatment will usually require rest, icing, elevating your ankle, and using compression socks. Your doctor may also recommend over-the-counter pain relievers like Tylenol.

Ways to prevent a sprained ankle:

If you run on uneven surfaces, take extra care to slow down and watch your footing.
Make sure your running shoes fit properly and are not worn out.

Achilles Tendinitis

Achilles tendinitis affects the Achilles tendon, which connects your heel bone to your calf muscle. Achilles tendinitis often occurs from overtraining, increasing your running volume or distance too quickly, and tight calf muscles.

Some symptoms of Achilles tendinitis can include:

Pain in the heel and the Achilles tendon along the back of the lower leg
Swelling and stiffness in the Achilles area
Pain after running or exercising

If you have Achilles pain, see a doctor for a diagnosis and treatment, which will include rest, among other measures.

Some tips to prevent Achilles tendinitis include:

Follow a gradual training program that builds slowly in distance and intensity.
Do calf stretches after workouts and dynamic calf stretches before running.
Wear supportive running shoes.

Blisters

Blisters are one of the most common running injuries that can occur during training runs or races. Runners can get foot blisters from friction and wetness, often from wet socks or shoes and rubbing the foot against the shoe over long distances.

Some common signs of blisters include:

Red, raised bumps on the feet
Pain in the blister area
Itchiness and irritation

If you have blisters, you can usually treat them with some self-care, but for severe cases, you will need to go to a doctor.

To prevent foot blisters while running:

Avoid running in the rain or wear waterproof running shoes for rainy days
Use moisture-wicking running socks
Wear running shoes that fit well
Do not pop blisters. If you have a very large blister and need to relieve the pressure, see a doctor.
Use Foot Glide or another anti-chafing product to prevent rubbing on areas of your feet that are prone to chafing.

Weather-Related Conditions

Runners can also experience weather-related conditions in extreme weather. Extreme heat can be especially dangerous and can cause dehydration, heat exhaustion, and heat stroke. See 20 Tips for Running in Heat and Humidity for guidelines on running in the heat. Hypothermia can occur from exposure to extreme cold without enough protection. See When Is It Too Cold to Run Outside? for more details on running in the cold.

A lot of the most common running injuries can be relieved with RICE - rest, icing, and elevating the affected area. Several conditions will require seeing a doctor to determine the cause and best treatment for you. Overtraining and wearing poorly fitting or worn running shoes are some of the biggest risk factors for running injuries, so make sure you have the best running shoes for your feet and lifestyle and also follow a gradual training program.

Check out our Training Center for a professionally designed running plan to suit your goals.

Injury Prevention Tips from a Run Coach

Try these strategies to prevent injuries and become a stronger runner:

Strength train. A strength training plan will help correct muscle imbalances and improve your running form. Resistance training - using either your own body weight, resistance bands, or weights - is crucial for good health and will also help prevent common running injuries.
Warm up before workouts. Do dynamic stretches before your workouts, especially intense training sessions like speed work and racing.
Take regular rest days. Overtraining is one of the most common causes of injuries and you can prevent it by following a training plan designed by a running coach. A good training program will have built-in rest days. Also, if you feel lingering aches and pains, take an extra rest day.
Do running form drills. Improving your running form can help reduce repetitive strain on your muscles, joints, and bones, which will go a long way in preventing injuries.
Reduce inflammation if you have aches and pains or an injury. Rest and use ice or heat on your affected area to cut down on inflammation. Taking non-steroidal anti-inflammatory drugs (NSAIDs) can also help combat inflammation.
Eat nutritious foods. A nutrient-rich diet will help your body repair and recover from workouts. Eating enough nutrients - such as calcium and vitamin D - will also help keep your bones strong, reducing your risk of fractures.
Get enough sleep. Optimal sleep is essential for allowing your body to recover from training. Aim for at least 7 to 8 hours of sleep a night (or napping if you get less sleep at night) to stay healthy.

Have you had any of these running injuries? Tag @Runstreet on Instagram to share your training and get cheered on. Take care, and happy running to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Common Running Injuries and How to Prevent Them