Running Injuries We Treat—and How to Prevent Them Gotham Footcare

Running is one of the most popular forms of exercise worldwide, celebrated for its simplicity, accessibility, and health benefits. From casual joggers to seasoned marathoners, runners push their bodies to achieve goals ranging from weight management to peak athletic performance. Yet with the rewards of running come risks. The repetitive stress placed on the lower limbs can lead to a variety of injuries, some minor and temporary, others severe enough to halt training for months. Understanding the most common running injuries, how they are treated, and strategies to prevent them is essential for anyone committed to staying active and healthy.

Why Running Causes Injuries

Running is a high-impact activity. Each time your foot strikes the ground, it bears forces that are several times your body weight. While the body is remarkably efficient at absorbing these impacts, repetitive stress over time can cause tissues to break down. Poor running mechanics, improper footwear, training errors, and inadequate recovery periods all increase the likelihood of injury. The joints of the lower body—particularly the ankles, knees, and hips—are especially vulnerable, as are the muscles, tendons, and ligaments that stabilize them.

Not all running injuries appear suddenly. Many develop gradually as small microtears or strains accumulate. Runners may notice mild discomfort that worsens over time until pain interrupts daily activity. By the time the injury feels serious, significant tissue damage may already be present.

Plantar Fasciitis

One of the most common conditions among runners is plantar fasciitis. This injury involves inflammation of the plantar fascia, the thick band of tissue running along the bottom of the foot from the heel to the toes. It typically presents as sharp heel pain, especially noticeable with the first steps in the morning or after rest. The condition results from repetitive strain, poor footwear, or biomechanical issues such as flat feet or high arches.

Treatment for plantar fasciitis usually begins with rest, ice, and anti-inflammatory measures. Stretching the calves and plantar fascia is critical, as is ensuring proper footwear with adequate arch support. In some cases, custom orthotics or physical therapy may be recommended to address underlying biomechanical issues. Preventing plantar fasciitis involves wearing supportive shoes, gradually increasing mileage, and incorporating stretching into every training routine.

Achilles Tendinitis

The Achilles tendon, connecting the calf muscles to the heel bone, endures tremendous stress during running. Achilles tendinitis occurs when this tendon becomes inflamed due to overuse or tight calf muscles. Runners typically notice pain and stiffness along the back of the heel, especially at the start of activity. The discomfort often improves as the tendon warms up but can worsen after prolonged exercise.

Treatment focuses on reducing inflammation and promoting healing. Rest and ice are essential early on, while stretching and strengthening exercises help restore flexibility and resilience. Proper footwear and orthotics may help correct underlying issues, while more severe cases may require physical therapy. Preventive measures include gradually increasing training loads, maintaining calf flexibility, and avoiding sudden changes in running intensity.

Shin Splints

Shin splints, medically known as medial tibial stress syndrome, are another frequent complaint among runners. They cause pain along the inner edge of the shinbone and often develop after sudden increases in training intensity or frequency. The pain results from inflammation of the muscles, tendons, and bone tissue around the tibia.

Most cases respond well to conservative treatment, including rest, ice, and over-the-counter pain relievers. Strengthening exercises for the lower legs and supportive footwear are crucial for long-term recovery. To prevent shin splints, runners should increase mileage gradually, avoid running on excessively hard surfaces, and ensure proper shoe cushioning.

Stress Fractures

Stress fractures are small cracks in the bones caused by repetitive force rather than acute trauma. They are particularly common in the weight-bearing bones of the foot and lower leg. Runners often describe a localized, pinpoint pain that worsens with activity and improves with rest. Unlike muscle soreness, stress fracture pain persists and intensifies with continued running.

Diagnosis usually requires imaging, such as X-rays or MRIs, since stress fractures may not be visible in the early stages. Treatment involves stopping high-impact activity to allow the bone to heal, which may take several weeks to months. In some cases, immobilization with a boot is necessary. Preventing stress fractures requires a careful balance of training, cross-training with low-impact activities, adequate nutrition to support bone health, and listening to the body when early pain signals appear.

Runner’s Knee

Patellofemoral pain syndrome, commonly referred to as runner’s knee, is characterized by pain around the kneecap. It often worsens when climbing stairs, squatting, or sitting for prolonged periods with bent knees. The condition results from imbalances in the muscles that control knee movement, misalignment of the kneecap, or repetitive stress from running.

Treatment includes rest, ice, and targeted strengthening exercises for the quadriceps, hips, and core to improve patellar tracking. Supportive footwear and orthotics may also help. Preventive strategies focus on balanced training, maintaining muscle strength and flexibility, and avoiding overtraining.

Iliotibial Band Syndrome

The iliotibial band, a thick band of tissue running along the outside of the thigh, helps stabilize the knee during activity. Iliotibial band syndrome occurs when this tissue becomes irritated from friction against the thigh bone, causing pain along the outer knee. Long-distance runners are particularly susceptible.

Treatment typically includes rest, ice, and stretching of the IT band and surrounding muscles. Foam rolling and physical therapy can be especially helpful in relieving tension and correcting muscle imbalances. To prevent IT band syndrome, runners should avoid sudden mileage increases, strengthen the hips and glutes, and vary their training surfaces.

Ankle Sprains

Ankle sprains occur when the ligaments supporting the ankle are stretched or torn, often due to rolling the ankle on uneven ground. Symptoms include pain, swelling, bruising, and difficulty bearing weight. While some sprains heal quickly, others can lead to chronic instability if not properly treated.

Treatment depends on the severity of the sprain. Mild cases respond to rest, compression, and gradual return to activity, while more severe sprains may require bracing, physical therapy, or in rare cases, surgery. Preventive strategies include strengthening the ankle and calf muscles, wearing supportive footwear, and exercising caution on uneven terrain.

Hamstring Strains

Hamstring strains are common among sprinters and runners who incorporate speed training into their routines. These injuries occur when the muscles in the back of the thigh are overstretched or torn. Symptoms include sudden pain, swelling, and bruising in the affected area.

Treatment involves rest, ice, and gradual rehabilitation focused on stretching and strengthening the hamstrings. Returning to running too quickly can lead to reinjury. Preventing hamstring strains involves regular flexibility training, strengthening exercises, and proper warm-up before intense workouts.

Preventing Running Injuries

While no prevention strategy can guarantee a completely injury-free running experience, adopting smart habits significantly reduces the risk. One of the most important strategies is progressive training. Runners should increase mileage and intensity gradually, giving the body time to adapt. Ignoring the “too much, too soon” principle is one of the leading causes of injury.

Footwear plays a critical role in prevention. Running shoes should provide adequate cushioning, stability, and support for the runner’s specific foot type and running style. Shoes also wear down over time, losing their protective qualities, so replacing them every 300 to 500 miles is recommended.

Cross-training is another valuable tool. Incorporating low-impact activities like swimming, cycling, or yoga reduces repetitive stress while maintaining fitness. Strength training, particularly for the core, hips, and lower legs, improves stability and resilience against injury.

Stretching and mobility work are equally important. Dynamic stretches before running prepare the muscles for activity, while static stretching afterward helps maintain flexibility. Foam rolling and massage can further aid in recovery and reduce muscle tightness.

Finally, listening to the body is crucial. Ignoring pain often turns minor issues into serious injuries. Rest days should be viewed as essential for recovery, not as wasted time. Early attention to discomfort allows for quicker intervention and prevents long-term setbacks.

When to Seek Professional Help

Not every ache requires a doctor’s visit, but certain signs indicate the need for professional evaluation. Pain that persists beyond a few days of rest, swelling that does not improve, inability to bear weight, or pain that worsens with activity are red flags. Additionally, recurring injuries that interfere with training or daily life should not be ignored.

A podiatrist or sports medicine specialist can provide a thorough evaluation, including gait analysis, physical examination, and imaging if necessary. Treatment may involve custom orthotics, physical therapy, or other interventions tailored to the runner’s specific needs.

Conclusion

Running offers countless physical and mental benefits, but it also carries the risk of injury if not approached wisely. From plantar fasciitis and Achilles tendinitis to stress fractures and runner’s knee, the range of possible injuries is broad. Fortunately, with proper treatment and preventive strategies, most running injuries can be managed effectively and recurrence minimized.

Staying healthy as a runner requires balance: listening to the body, training progressively, wearing appropriate footwear, and committing to stretching and strength work. When injuries do occur, seeking professional help early can make the difference between a short break and a prolonged setback. By understanding the injuries most common to runners and how to prevent them, you can continue enjoying the miles ahead with strength and confidence. Call the Gotham Footcare team today at (212) 921-7900!