Almost every runner gets a niggle at some point. Understanding where they tend to show up, and what usually sits behind them, helps you avoid a lot of them and take the rest seriously when they do appear.
A quick note before we start. This article is general guidance, not medical advice. We can’t tell you what is wrong with you, and nothing here replaces a physiotherapist or doctor. If pain lasts or is sharp, get it looked at.
What are the most common running injuries?
These are the five runners mention most. Descriptions are general; the same spot can hurt for several reasons, which is exactly why a professional should assess anything that sticks around.
Runner’s knee
A dull ache around or behind the kneecap. It tends to be felt on stairs, downhill, or after sitting for a while with the knee bent.
Shin splints
Pain along the front or inside edge of the shin bone. It often shows up when someone has increased their running quickly, or moved from soft to hard surfaces.
Achilles pain
Soreness or stiffness in the thick tendon at the back of the ankle, just above the heel. Many people notice it first thing in the morning or at the start of a run.
Plantar fascia (heel) pain
Pain under the heel or along the arch of the foot. It is often at its worst with the first steps out of bed.
IT band pain (outer knee)
An ache on the outside of the knee, sometimes up the outer thigh. It can appear after longer runs or lots of downhill.
Why do these injuries happen?
The causes overlap a lot. The same few habits sit behind most of them:
- Load jumps. A much longer run, or a big rise in weekly distance.
- Too much, too soon. Fitness grows faster than tendons and bones can adapt.
- Sudden change. A new surface, a new pair of shoes, or a new type of session.
- Not enough rest. Little recovery between hard efforts, or too many runs in a row.
- Tired, under-strengthened muscles. When the muscles around a joint give up, the joint takes the strain.
Notice what’s missing: bad luck. Most of the time there’s a pattern, and the pattern can be changed.
How can I lower my risk?
Build gradually
Increase your running in small steps and let some weeks stay the same. If you’re unsure how big a step is safe, our build slowly guide gives you a sensible approach. Keep most runs easy, as explained in start easy.
Change one thing at a time
New shoes, new route and a longer run in the same week is a lot to ask of your body. Change one, then give it time. Our shoes and kit page helps you pick shoes that fit.
Do strength work
Two short sessions a week of squats, lunges, calf raises, glute bridges and planks help the muscles around your knees, hips and ankles do their job.
Warm up
A few minutes of easy movement before you start gets the body ready. See our warm-up page for a simple routine.
Rest and sleep
You get fitter while you recover. Build rest days into your week and protect your sleep. More in rest and sleep.
Respect hard sessions
Hills and intervals load the body more than easy running. Add them carefully. If you’re curious, read about hills and intervals before jumping in.
When does pain mean “stop”?
A bit of muscle soreness after a new effort is normal. These signs are different. Stop running and get advice if you notice:
- pain that is sharp or stabbing
- pain that is getting worse as you run, or from run to run
- limping, or a change in the way you run to avoid pain
- swelling around a joint or tendon
- pain at rest or that wakes you at night
Pushing through these is how a few days off become a few months.
What should I do if something hurts?
Don’t wait for it to become a big deal, and don’t guess. Take a break from running, avoid anything that makes it worse, and book a visit with a physiotherapist or doctor if the pain lasts more than a few days or is sharp. They can work out what is going on and give you a plan that fits you. We’re not able to do that from a web page, and we won’t try.
While you’re recovering, you can still show up. Many people come to the Monday Open Run at 6:30 pm on the Al Hussein Sports City track just to walk and chat with the group. Details are on the Monday session page. Members’ sessions on Wednesday and Saturday are best rejoined once you’ve been cleared to run.
The bottom line
Most running injuries come from the same few things: too much, too soon, too much change at once, and too little recovery. Build slowly, strengthen your legs, rest properly and sleep well, and you’ll avoid many of them.
When something does hurt, listen. Sharp, worsening pain, limping, swelling, or pain at rest or at night are signs to stop and get checked. To repeat, this is general guidance and not medical advice. If pain lasts or is sharp, see a physiotherapist or doctor.
General advice, not medical advice. If pain persists, see a doctor or physiotherapist.
