5 Common Running Injuries and How to Prevent Them

Running is one of the most accessible and effective forms of exercise, but it’s not without its risks. Whether you're training for Grandma's Marathon or just jogging around Duluth's scenic parks, understanding the common injuries runners face and how to prevent them can help keep you on track.

1. Shin Splints
Shin splints, or medial tibial stress syndrome, are a common issue, especially for new runners. They often occur when the muscles and tendons in the lower leg become overstressed. To prevent shin splints, focus on gradually increasing your mileage and ensuring proper footwear. Strengthening the calf muscles and maintaining good running form are also crucial.

2. IT Band Syndrome
The iliotibial (IT) band runs along the outside of your thigh, from your hip to your knee. IT Band Syndrome occurs when this band becomes tight and inflamed. To prevent this injury, incorporate regular hip and glute strengthening exercises into your routine. Foam rolling and stretching the IT band can also reduce tightness.

3. Runner’s Knee
Patellofemoral pain syndrome, commonly known as runner’s knee, causes pain around the kneecap. This injury often results from muscle imbalances, overuse, or improper footwear. To prevent runner’s knee, focus on strengthening the quadriceps and hips. Also, be mindful of your running form and avoid excessive downhill running.

4. Plantar Fasciitis
Plantar fasciitis causes sharp pain in the heel and arch of the foot, typically experienced first thing in the morning. Tight calves, improper footwear, or overtraining are common culprits. Stretching the calves, using proper footwear with arch support, and strengthening the foot muscles can prevent this condition.

5. Stress Fractures
Stress fractures are tiny cracks in the bones, often caused by overuse or improper training. They most commonly occur in the foot or lower leg. To avoid stress fractures, gradually increase your running intensity, cross-train to reduce repetitive impact, and wear proper footwear that provides adequate support.

Preventive Measures for All Injuries
To minimize the risk of injury, warming up and cooling down is essential. Focus on stretching and strengthening exercises that target the muscles used in running. Volume and load management is also key when looking to avoid these injuries. Gradually ramp up your running volume to ensure that your body can adapt over time to this stress. A good rule of thumb is to increase your training volume by no more than 10% every week. Also, listen to your body—if you feel pain, take rest and seek guidance from a physical therapist.

By being mindful of your form, strengthening key muscle groups, and following a gradual training plan, you can avoid these common running injuries and keep your feet on the path to success.