Common Running Injuries: Symptoms, Treatment, and How to Prevent Them

Running is one of the most accessible and effective forms of exercise, offering cardiovascular, mental, and overall health benefits. However, the repetitive impact of running can also place significant stress on the muscles, bones, and joints. As a result, running injuries are common, especially when training errors, poor biomechanics, or inadequate recovery are involved.

Understanding the most common running injuries, their symptoms, and how they are treated can help runners stay healthy and active.

Common Running Injuries and Their Symptoms

Runner’s Knee (Patellofemoral Pain Syndrome)

• Pain around or behind the kneecap
• Discomfort when running downhill, climbing stairs, or sitting for long periods
• Often caused by muscle imbalances or overuse

Plantar Fasciitis

• Sharp or aching pain in the heel or arch
• Pain often worst with the first steps in the morning
• Associated with tight calf muscles or poor footwear

Achilles Tendinitis

• Pain or stiffness along the back of the ankle
• Symptoms often worsen with activity
• Common in runners who increase mileage or speed too quickly

Stress Fractures

• Localized pain that worsens with running and improves with rest
• Most common in the tibia (shin), foot, or ankle
• Often caused by repetitive impact without adequate recovery

Shin Splints (Medial Tibial Stress Syndrome)

• Diffuse pain along the inner shin
• Pain may improve during a run but worsen afterward
• Frequently related to overtraining or improper footwear

Initial Treatment and Recovery Steps

Most running injuries can be treated without surgery, especially when addressed early.

Common non-surgical treatments include:

• Activity modification or temporary rest
• Ice and anti-inflammatory measures
• Physical therapy to improve strength, flexibility, and mechanics
• Supportive footwear or orthotics
• Gradual return-to-running programs

Early evaluation by an orthopedic specialist can help confirm the diagnosis and prevent minor injuries from becoming chronic problems.

When Is Surgery Necessary?

Surgery is typically considered only after conservative treatments have failed or when there is structural damage that cannot heal on its own.

Examples of injuries that may require surgery include:

• Severe or complete tendon ruptures (such as Achilles tendon tears)
• Stress fractures that fail to heal or progress to complete fractures
• Persistent cartilage or ligament injuries
• Chronic plantar fasciitis unresponsive to prolonged non-surgical care

The decision to pursue surgery is individualized and based on the injury, activity goals, and overall health of the patient.

How to Prevent Running Injuries

Many running injuries are preventable with proper training and attention to body mechanics.

Injury prevention tips include:

• Increase mileage and intensity gradually
• Wear well-fitting, activity-appropriate running shoes
• Replace shoes regularly as they wear out
• Cross-train to reduce repetitive stress
• Incorporate strength training and flexibility exercises
• Allow adequate rest and recovery between runs
• Address pain early rather than “running through it”

Listening to your body is one of the most effective ways to prevent injury.

When Should a Runner See an Orthopedic Specialist?

Runners should seek evaluation if:

• Pain persists despite rest
• Symptoms worsen with continued activity
• There is swelling, instability, or difficulty bearing weight
• Pain interferes with daily activities, not just running

Early diagnosis and treatment can often shorten recovery time and reduce the risk of long-term problems.

Staying Healthy and Active

Running injuries can be frustrating, but with proper care and guidance, most runners are able to return to the activities they enjoy. Whether through conservative treatment, rehabilitation, or surgical intervention when necessary, the goal is always safe recovery and long-term joint health.

If you are experiencing ongoing pain or a running-related injury, consulting with an orthopedic specialist can help determine the best path forward and get you back on track, safely and confidently.