The Most Common Running Injuries & How to Prevent Them
Running is an incredible way to stay fit, but it also comes with its share of injuries. At AOK Physical Therapy, we help runners like you overcome physical hurdles and achieve sustainable success. Understanding common injuries and taking proactive steps can keep you on track. Here’s a closer look at some of the most frequent running injuries and how to prevent them:
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Pain around or behind the kneecap, often worsened by running downhill, stairs, or prolonged sitting.
Common causes: Overuse, muscle imbalances, weak quads, or poor kneecap tracking.
Prevention & Treatment:
Strengthen your quadriceps and glutes to stabilize the knee.
Focus on proper running mechanics and avoid sudden increases in mileage.
Use a foam roller to release tightness in your quads and IT band.
Consider orthotics if you have flat feet or overpronation.
2. Achilles Tendinitis
What it is: Inflammation of the Achilles tendon, causing pain and stiffness in the back of the ankle.
Common causes: Tight calf muscles, overtraining, excessive hill running, or improper footwear.
Prevention & Treatment:
Regularly stretch and strengthen your calves with eccentric heel drops.
Gradually increase intensity and mileage to avoid overuse.
Avoid running on hard surfaces for prolonged periods.
Wear supportive shoes that provide adequate heel cushioning.
3. Plantar Fasciitis
What it is: Sharp heel pain, particularly in the morning or after long periods of inactivity.
Common causes: Overpronation, tight calf muscles, inadequate arch support, or improper footwear.
Prevention & Treatment:
Stretch your calves and foot arches daily.
Use a lacrosse ball or frozen water bottle to massage and release tension in the fascia.
Wear supportive shoes or custom orthotics if needed.
Avoid sudden increases in training intensity.
4. IT Band Syndrome (Iliotibial Band Syndrome)
What it is: Pain on the outside of the knee, often caused by friction between the IT band and the knee joint.
Common causes: Weak hip muscles, excessive downhill running, improper biomechanics, or muscle tightness.
Prevention & Treatment:
Strengthen your glutes, hips, and core to improve alignment.
Foam roll the IT band, quads, and glutes to release tightness.
Avoid running on slanted surfaces or excessive downhill routes.
Incorporate cross-training activities to reduce repetitive strain.
5. Shin Splints
What it is: Pain along the shinbone, often caused by increased stress on the lower leg muscles.
Common causes: Sudden increases in mileage, running on hard surfaces, improper footwear, or weak lower leg muscles.
Prevention & Treatment:
Strengthen the muscles of the lower legs, including the tibialis anterior.
Gradually increase mileage and intensity to avoid overloading the muscles.
Use proper footwear with good shock absorption.
Apply ice and rest if pain persists.
How AOK Physical Therapy Can Help
At AOK Physical Therapy, we specialize in injury prevention and recovery for runners, climbers, and triathletes. Whether you’re dealing with a nagging injury or looking to improve your running performance, our experts can help with:
Biomechanical assessments to identify movement inefficiencies.
Personalized strength & mobility programs tailored to your needs.
Hands-on therapy techniques to speed up recovery and prevent future injuries.
Running form coaching to enhance performance and reduce injury risk.
Located inside Austin Bouldering Project, we’re here to support your active lifestyle and help you keep moving without pain.
Need help with an injury or training plan?
Schedule an appointment today and take the next step toward injury-free running!