Common Running Injuries and How to Prevent Them

Running offers incredible benefits for your cardiovascular health, mental well-being, and overall fitness. But whether you're training for a race or simply enjoying a few miles each week, injuries can sometimes get in the way.

The good news? Many common running injuries are preventable with proper training, recovery, and movement habits.

1. Runner's Knee

Runner's knee, also known as patellofemoral pain syndrome, causes pain around or behind the kneecap. You may notice discomfort when running downhill, climbing stairs, squatting, or sitting for long periods.

Prevention Tips:

• Strengthen your hips and glutes
• Avoid increasing mileage too quickly
• Incorporate mobility work for your hips and ankles
• Replace worn-out running shoes when needed

2. Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain in runners. It often feels worse first thing in the morning or after long periods of rest.

Prevention Tips:

• Stretch your calves regularly
• Strengthen your feet and lower legs
• Gradually increase training volume
• Wear supportive footwear appropriate for your foot type

3. Shin Splints

Shin splints cause pain or tenderness along the front or inside of the lower leg. They often occur when runners increase mileage, speed, or intensity too quickly.

Prevention Tips:

• Follow a gradual training plan
• Add strength training to your routine
• Run on a variety of surfaces
• Allow adequate recovery between hard workouts

4. Achilles Tendonitis

Pain, stiffness, or tenderness in the back of the ankle may indicate irritation of the Achilles tendon. This injury is especially common among runners who suddenly increase speed work or hill training.

Prevention Tips:

• Strengthen your calf muscles
• Warm up before running
• Avoid large jumps in training volume
• Include recovery days in your schedule

5. IT Band Syndrome

The iliotibial (IT) band runs along the outside of your thigh and can become irritated with repetitive running. This often causes pain on the outside of the knee.

Prevention Tips:

• Strengthen your glutes and hip stabilizers
• Incorporate mobility exercises
• Vary your running routes and terrain
• Address movement imbalances before they become problems

How Chiropractic Care Can Help Runners

Running places repetitive stress on the body. Over time, movement restrictions, muscle imbalances, and joint dysfunction can contribute to discomfort or injury.

At Modern Chiropractic, we work with runners to help:

• Improve mobility and movement patterns
• Address muscle tightness and restrictions
• Support recovery between training sessions
• Manage existing injuries
• Reduce the risk of future injuries

Treatment may include chiropractic adjustments, soft tissue therapy, rehabilitation exercises, shockwave therapy, massage therapy, or other treatments based on your individual needs.

Whether you're training for your first 5K, preparing for a marathon, or simply enjoying a few miles around Lake Oswego, staying proactive about injury prevention can help keep you moving all season long.

 

 

Resources

1. American Academy of Orthopaedic Surgeons (AAOS). Sports and Running Injury Prevention.
2. American College of Sports Medicine (ACSM). Physical Activity Guidelines for Adults.
3. Mayo Clinic. Running Injuries: Prevention and Treatment.
4. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Sports Injuries and Prevention.
5. Centers for Disease Control and Prevention (CDC). Benefits of Physical Activity.