Running Injuries 101

Updated: Jun 15



First of all, if you think that you have picked up an injury or have an ongoing niggle, it is definitely best to go and see your doctor or physiotherapist so they can guide you through best management and rehabilitation for you. If running is new to you and you’re not sure where to start or how to avoid injury, an MSK screen / running technique analysis can help improve efficiency of movement to prevent injury and improve performance.


“Runner’s knee” Patellofemoral pain syndrome

  • Try and stick to flat or gentle uphill gradients

  • Use softer running surfaces when possible

Achilles tendinopathies

  • Stretch out your calf muscles (gastrocnemius and soleus)

  • Ensure you have correct footwear, explore getting some insoles

  • Lay off the hill climbing until you’ve recovered

  • RICE

Plantar fasciitis

  • Wear shoes/insoles with extra cushion and support

  • Stretch out your calf muscles (gastrocs and soleus)

  • Roll out sole of foot with a rolling pin/iced water bottle

  • Rest

Shin splints (medial tibial stress syndrome)

  • Ice and elevate to reduce swelling

  • Prevention is trickier but good shock-absorbing insoles that support the arch have been found to help

  • Run on softer ground

ITB syndrome

  • This injury is NOT your friend as a long distance runner!

  • No downhill running

  • Foam roll your ITB, use a trigger point ball on TFL muscle and strengthening glute medius.

Stress fractures

  • If this happens, taking time off is a must, usually involving crutches and physio.

  • Integrate cross-training/cycling/swimming into your training to avoid overuse

  • Wear proper supportive shoes and improve your diet to keep your bones healthy

Pulled muscle

  • Hamstring and calf injuries are common in runners

  • From overuse, inflexibility, no warm up etc.

  • Warm up and cool down

  • Dynamic stretches pre-workout.

  • Stretch post-workout


*This article is not meant as a substitute for medical assessment or treatment. Seek professional medical assistance if you are injured.

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