29th August 23

Blog Outline: Common Running Injuries


Running as a Popular Form of Exercise

Running is a popular form of exercise around the globe, cherished for its simplicity, convenience, and numerous health benefits.

Requiring minimal equipment, it can be done virtually anywhere – from parks and trails to the treadmill at home.

Running not only boosts cardiovascular health but also contributes to improved mental well-being, stress relief, and weight management.

The universal appeal of running stems from its inherent flexibility, allowing individuals to tailor their regime according to personal fitness levels and goals.

Potential Risk of Injury in Running

Despite the numerous benefits, it’s crucial to acknowledge that running, like any physical activity, carries a potential risk of injury.

Runners, especially beginners or those increasing their mileage, may encounter injuries such as shin splints, runner’s knee, or stress fractures. These injuries often stem from overuse, inadequate rest, improper footwear, or flawed running technique.

The recognition of these risks is not to deter individuals from running, but rather to emphasize the importance of proper preparation and prevention strategies in maintaining long-term running health.

Understanding Running Injuries

A running injury is generally recognized as any physical ailment or damage that arises from the act of running, and impacts an individual’s ability to continue running.

These injuries can vary greatly in their severity and duration. They usually manifest as persistent discomfort, pain, swelling, or stiffness in specific areas that are stressed during running such as the feet, ankles, shins, knees, and hips. While some injuries can be minor, causing temporary discomfort, others can be severe, requiring medical intervention and a prolonged period of rest to fully heal.

It’s important to note that running injuries are not confined to the professional or competitive runners; even amateur or casual runners can experience these injuries if proper precautions are not taken.

The Most Common Running Injuries

Runner’s Knee

Runner’s Knee, medically known as patellofemoral pain syndrome, is a common running injury characterized by pain around or behind the kneecap. The knee pain typically worsens with prolonged running, descending stairs, or after prolonged periods of sitting. It is interralted with it band syndrome.

The condition arises from the irritation of the soft tissues or lining of the knee, strained tendons, or the wearing down of the kneecap cartilage. Potential causes include overuse, muscle imbalance, misalignment of the kneecap, or direct trauma to the knee.

It’s essential to seek professional medical advice for an accurate diagnosis of knee pain and treatment plan.

Shin Splints

Shin splints, also known as medial tibial stress syndrome, is another common overuse injury that typically manifests as a sharp pain in the front part of the lower leg, along the shin bone.

The discomfort often begins as a dull ache that can intensify during or after running sessions. This injury is usually a result of sudden changes in workout intensity, frequency, or duration, particularly among runners who are new or returning to the sport. Left untreated, shin splints can cause a stress fracture.

Overpronation, or flat feet, can also contribute to shin splints. It’s crucial for runners experiencing shin splints to consult a healthcare professional to ensure appropriate treatment and to rule out more serious conditions, such as stress fractures.

Achilles Tendonitis

Achilles Tendonitis is a prevalent running-related injury that occurs when the Achilles tendon, the large band of tissue at the back of the ankle, becomes inflamed or irritated.

This injury typically presents as a dull or sudden sharp pain along the Achilles tendon, often felt during or after running activities. It may also cause stiffness and swelling in the affected area, especially in the morning.

Achilles tendonitis is commonly caused by overuse, particularly sudden increases in running distance or speed, running on hilly terrain, or wearing inappropriate footwear. It is essential for runners to seek medical advice if they suspect Achilles tendonitis to prevent further damage and to ensure a proper treatment plan.

Plantar Fasciitis

Plantar Fasciitis is one of the most common foot injuries among runners, marked by a sharp, stabbing pain in the heel or along the bottom of the foot.

Plantar Fasciitis arises from the inflammation of the plantar fascia, a thick band of tissue that stretches from the heel to the toes, providing support to the arch of the foot.

The pain is usually most severe upon waking up in the morning, or after standing or sitting for long periods.

Overpronation, high arches, or excessive running, especially without proper footwear, can contribute to the development of plantar fasciitis.

It’s crucial for runners to consult a healthcare professional for diagnosis and advice on effective treatment strategies. Whilst most heel pain is tendon related, in severe cases it may be caused by a stress fracture.

Treatment of Running Injuries

Visiting a physiotherapist is a pivotal step in the diagnosis and treatment of running injuries. Physiotherapists are professionals trained in the mechanics of the body’s movement.

They can accurately diagnose injuries, pinpoint underlying causes, and create personalized treatment programs. Their expertise extends beyond immediate treatment, with a focus on rehabilitation exercises that strengthen affected areas and minimize the risk of re-injury.

Physiotherapists can also provide valuable insights into proper running form and techniques, and recommend suitable footwear to prevent future injuries. Therefore, their role is crucial not only for recovery but also for maintaining overall running health and performance.

Prevention of Running Injuries

Correcting running form plays a significant role in preventing running injuries. Proper form reduces undue stress on joints and muscles, promoting efficiency and safety.

This involves maintaining an upright posture with a slight forward lean, swinging arms freely at the side without crossing the body’s midline, and ensuring feet land directly under the body with every stride.

It’s also beneficial to aim for a midfoot strike, as landing on the heel or toe can increase the risk of injury. Working with a running coach or physiotherapist can provide personalized advice and exercises to improve form and biomechanics, further mitigating injury risk.

Strength and conditioning exercises are a pivotal component in preventing running injuries. They help to build muscular strength and endurance, improve stability, and enhance flexibility, all of which contribute to a more resilient musculoskeletal system capable of withstanding the stresses associated with running.

These exercises are particularly important for strengthening the core and lower body muscles, including the quadriceps, hamstrings, calves, and glutes, which provide support during running.

A well-structured strength and conditioning program, tailored to an individual’s needs and running goals, can therefore significantly reduce the risk of common running injuries.

Working with professionals such as a physiotherapist or a fitness instructor can ensure the effectiveness and safety of the program.

Footscan and Gait Analysis

Footscan and gait analysis play a crucial role for runners, offering invaluable insights into an individual’s unique biomechanics while running.

By examining factors such as stride length, foot placement, weight distribution, and the degree of pronation or supination, these sophisticated technologies help identify potential areas of inefficiency or increased injury risk.

Phits orthotics, custom-designed based on the data from Footscan and gait analysis, can address these specific issues. These bespoke insoles help correct alignment, distribute pressure evenly, and provide optimal support, thereby reducing strain on the joints and muscles.

As a result, Phits orthotics not only minimise the risk of common running injuries, but they can also augment performance by promoting more efficient biomechanics during running.


Running, while an excellent form of cardiovascular exercise, does come with its risks. As we’ve seen, a multitude of common injuries can befall runners, often due to incorrect form, improper footwear, or overexertion. However, these risks can be mitigated and managed effectively with the help of healthcare professionals such as physiotherapists and strength coaches.

Physiotherapists play a vital role in diagnosing running injuries, providing personalized treatment programs and offering advice on proper running techniques.

Their expertise in body mechanics provides runners with a means to recover from injuries, strengthen affected areas, and prevent future injuries. Similarly, the role of strength coaches is paramount in injury prevention.

Their instruction on strength and conditioning exercises helps build resilience in the musculoskeletal system, allowing runners to safely withstand the stresses of their sport.

Incorporating technological tools like Footscan and gait analysis, and using specialized products like Phits orthotics, can further enhance runners’ performance and safety. With a comprehensive, expert-guided approach to running, you can ensure not just the longevity of your running career, but also maximize your potential and performance.

Carter & George Can Treat Many Common Running Injuries.

The Carter & George Practice, based in Hertfordshire, stands at the forefront of injury treatment and prevention for runners, providing a comprehensive suite of services to promote running health.

Their team of experienced physiotherapists and strength coaches offers personalized treatment and conditioning programs to address existing injuries and fortify the body against future ones.

Their approach combines traditional physiotherapy with advanced technological tools, such as Footscan and gait analysis, to gain a deeper understanding of an individual’s running biomechanics.

Based on these insights, they can create bespoke Phits orthotics that correct alignment issues and promote efficient movement, further reducing injury risk and enhancing performance. With their holistic, evidence-based approach, the Carter & George Practice is an excellent resource for runners seeking to optimize their health, performance, and longevity in the sport.