Top 5 Running Injuries – And How to Keep Your Running on Track
As we enjoy the summer weather improves, many people naturally feel motivated to get outside and start running again. Whether you’re training for a specific event, returning after winter, or simply enjoying the fresh air, running is one of the most accessible and effective forms of exercise.
However, with increased activity often comes an increase in injury risk. At Shawe Physio, we regularly help runners of all levels overcome pain, improve performance, and stay consistent with training. Understanding the most common running injuries and why they happen is the first step to avoiding setbacks.
Why Do Running Injuries Happen?
Running injuries are rarely caused by one single issue. More commonly, they develop when training load exceeds what the body is currently prepared for.
Some of the most common contributing factors include:
Worn or unsuitable footwear: Shoes lose support over time, especially with regular use..
Muscle weakness: Weakness in key areas such as the calves, glutes, hips, or core can lead to compensation and overload elsewhere.
Sudden increases in mileage or speed: Doing too much too soon is one of the biggest causes of injury.
Insufficient recovery: Busy schedules often lead to back-to-back runs without adequate rest.
Too much focus on long steady runs: Variety matters. Strength work, intervals, hills, and recovery sessions all play a role.
Poor running mechanics: Overstriding, excessive heel striking, or poor pelvic control can increase strain.
The Top 5 Running Injuries We See
1. Calf Strain
Your calf muscles (gastrocnemius and soleus) generate the power needed for walking, jogging, and running. They are heavily loaded every time your foot hits the ground.
Typical symptoms:
- Sharp pain or sudden pull in the calf
- Tightness when walking or pushing off
- Pain during faster running or hills
Why it happens:
Often linked to weak calves, sudden speed work, reduced ankle mobility, or insufficient warm-up.
Our advice:
Progressive calf strengthening and load management are key to preventing recurrence.
2. Achilles Tendinopathy
The Achilles tendon connects the calf muscles to the heel and stores huge amounts of energy during running. When overloaded, it can become painful, swollen and stiff.
Typical symptoms:
- Morning stiffness
- Pain after rest
- Tenderness above the heel
- Pain during or after running
Important:
This condition can become persistent if ignored. Early treatment gives the best outcomes.
Our advice:
A tailored tendon loading programme from one of experts is often highly effective.
3. Shin Splints
Often described as pain along the front or inside of the shin, shin splints are common when people increase running volume too quickly.
Typical symptoms:
- Aching or sharp pain during running
- Pain that lingers for hours afterwards
- Tenderness along the shin bone
Why it happens:
Poor gait patterning during running, footwear issues, flat feet, reduced calf and hip control strength or tight muscles.
Our advice:
Biomechanical assessment, strength work, footwear review, and training modification can make a major difference.
4. Plantar Fasciitis (Plantar Heel Pain)
This is one of the most frustrating injuries for runners because it can affect every step of daily life.
Typical symptoms:
- Heel pain first thing in the morning
- Pain in the arch or underside of the heel
- Pain after standing or walking
Why it happens:
Overload through the foot tissues, calf tightness, footwear issues, or poor lower limb control.
Our advice:
Targeted rehabilitation is far more effective than simply resting.
5. IT Band Syndrome
Common in runners and cyclists, this condition causes irritation around the outside of the knee and lower thigh.
Typical symptoms:
- Sharp or burning pain on the outside of the knee
- Pain after a certain distance into a run
- Clicking or rubbing sensations
Why it happens:
Often linked to poor hip strength/control, training errors, downhill running, or rapid mileage increases.
Our advice:
Addressing hip strength and movement mechanics is usually the key.
When Should You Seek Help?
If pain is:
- Persisting beyond a few days
- Worsening with running
- Affecting your walking or sleep
- Returning repeatedly
- Stopping you training consistently
…it is worth getting assessed early.
Ignoring small niggles often turns a manageable issue into a longer-term problem.n play every day during a week’s holiday, the sudden increase in load can significantly increase your risk of developing Tennis Elbow.
How Shawe Physio Can Help
Our experienced team at Shawe Physio can assess not just the painful area, but aim to work out why the injury happened in the first place.
We can help with:
- Accurate diagnosis
- Running injury rehabilitation
- Strength and conditioning plans
- Biomechanical assessment
- Return-to-running programmes
- Injury prevention advice
Whether you are a beginner runner, weekend jogger, or training for your next race, we’re here to help you stay moving.
Book an Assessment
If you’re experiencing any of the issues above, don’t wait for it to become a bigger problem.
Contact Shawe Physio today on 01992 451849 to book an Initial Assessment with one of our expert physiotherapists. Book in with one of our experts today for an Initial Assessment or running specific Gait Analysis and let’s get you back to pain-free running.