Running injuries affect 50% of runners annually. Most are preventable with proper training, recovery, and body maintenance. Here's what physical therapists want every runner to know.
Most Common Running Injuries
- Runner's knee (patellofemoral pain): Pain around or behind the kneecap. Caused by weak quads and glutes.
- IT band syndrome: Pain on the outside of the knee. Caused by hip weakness and overuse.
- Shin splints: Pain along the shinbone. Usually from increasing mileage too fast.
- Plantar fasciitis: Heel pain, especially in the morning. Tight calves are the primary cause.
- Achilles tendinitis: Pain in the back of the ankle. Often from sudden mileage increases.
Prevention Protocol
The 10% rule: Never increase weekly mileage by more than 10% per week.
Strength train: 2x per week focusing on squats, lunges, single-leg deadlifts, and calf raises. Strong muscles protect joints.
Warm up: 5 minutes of walking plus dynamic stretches before every run. Save static stretching for after.
Recovery: Easy runs should be EASY (conversational pace). Most runners run their easy days too fast, leading to accumulated fatigue and injury.
