Common Running Injuries and How to Avoid Them

Running is one of the most popular and accessible forms of exercise, but it also places repetitive stress on the body. At ESP Physio, we regularly treat runners affected by preventable injuries that can interrupt training and performance. Understanding the most common running injuries – and how to avoid them – is key to staying active and pain-free.

Most Common Running Injuries

Runner’s Knee (Patellofemoral Pain Syndrome)

Runner’s knee causes pain around or behind the kneecap and is often linked to poor hip strength and lower-limb control rather than the knee itself. Weak glute muscles and poor running mechanics can increase stress through the knee joint.

Achilles Tendinopathy

Achilles pain commonly develops when training intensity or mileage increases too quickly. The Achilles tendon does not tolerate sudden load changes well and requires progressive strengthening and adequate recovery.

Plantar Fasciitis

Characterised by heel or arch pain, plantar fasciitis is often associated with tight calves, poor foot strength, or unsuitable footwear. Early intervention is vital to prevent long-term irritation.

Shin Splints

Shin splints are typically caused by repetitive impact, especially when running on hard surfaces or changing terrain too quickly. Training load management and biomechanical assessment can significantly reduce risk.

How to Prevent Running Injuries

• Increase mileage and intensity gradually
• Include strength and conditioning alongside running
• Prioritise mobility, recovery, and sleep
• Wear appropriate footwear for your running style
• Listen to early warning signs and avoid running through pain

When to See a Running Physio

If pain persists beyond a few training sessions, early assessment is essential. At ESP Physio, our sports physiotherapy approach focuses on identifying the root cause of running injuries, not just treating symptoms. With tailored rehabilitation and injury prevention strategies, most runners return stronger, more resilient, and better prepared for future training.