Most Common Running Injuries And How To Prevent Them, Expert Tips for Pain-Free Runs

Running as a sport comes with its share of injuries. We asked medical experts how to prevent injuries so you can keep hitting the pavement.

Running, hailed as one of the simplest and most effective exercises, has seen a meteoric rise in popularity over the last few years. With over 2 million runners lacing up across India, the sport has captured hearts and minds. But while it promises cardiovascular fitness and mental clarity, distance running is not without its pitfalls.

As Dr. Sharmila S. Tulpule, Orthopaedic Surgeon and Founder of Orthobiologix Biotech, aptly points out, “Many runners get into the sport without adequate preparation, often unaware of the strain it can put on their bodies, especially as they age.” The result? A rising tide of injuries that can sideline even the most enthusiastic runners.

Here’s a look at the most common injuries in runners, their causes and how to tackle them effectively.

Injuries Runners Should Watch Out For

The repetitive impact running generates can wreak havoc on unprepared bodies. Some of the most common injuries include:

1. Runner's Knee (Patellofemoral Pain Syndrome)

Runner's knee (Freepik)

The bane of many runners, this condition stems from irritation in the soft tissues or lining of the knee. Dr. Alok Pandey, Consultant Knee and Hip Surgeon at Lilavati Hospital in Mumbai, explains, “It’s often caused by improper biomechanics or overuse.” Rest, ice therapy, and strengthening exercises for the quadriceps and hip muscles can alleviate symptoms and prevent recurrence. Think squats, leg lifts, and a good pair of supportive shoes.

2. Meniscus and Ligament Injuries

Excessive strain or sudden twists during a run can lead to injuries in the meniscus or ligaments. These injuries not only cause pain but also increase the risk of early-onset arthritis. Dr. Tulpule stresses the importance of consulting a specialist immediately if you experience persistent knee discomfort.

3. Shin Splints

This condition, marked by pain along the shinbone, is particularly common among novice runners who increase their mileage too quickly. Dr. Pandey advises a multi-pronged approach: “Take a break from high-impact activities, ice the area, wear compression socks, and strengthen your calf muscles.”

4. Plantar Fasciitis

Plantar fasciitis is characterised by sharp pain in the heel, and can transform a morning run into a test of endurance. It often results from tight calf muscles and unsupportive footwear. Stretching, proper arch support, and rest are key to recovery.

5. Achilles Tendinitis

Pain at the back of the heel is a hallmark of Achilles tendinitis, caused by repetitive stress on the tendon. Warm-up exercises and a gradual increase in running intensity can help prevent this injury.

6. Stress Fractures

Tiny cracks in the bones (often in the foot or lower leg) occur when runners ignore their body’s limits. Recovery requires extended rest, and as Dr. Pandey emphasises, “Decisions about resuming running should always be made in consultation with a doctor.”

Beyond Injuries

Recovery is slow in the 40s and beyond (Freepik)

One of the key contributors to these injuries is the lack of preparation. Many people start running in their 30s or 40s, having skipped athletic pursuits in their youth. Dr. Tulpule notes, “As we age, our body’s healing capacity diminishes. While recovery is quick in our 20s, it becomes slower and more complicated in our 40s and beyond.”

Another common mistake is neglecting proper footwear. “Good, cushioned sports shoes are essential,” she says. Whether you have high arches or flat feet, finding shoes that cater to your anatomy is crucial. Barefoot running, while popular, is not for everyone. Avoid it if you have bunions, flat feet or high arches.

Pick a pair of running shoes with cushioned soles (Freepik)

Prevention Is Better Than Cure

Most running injuries are preventable with the right approach:

1. Graded Progression

Start slow. Dr. Tulpule suggests, “Begin with brisk walking, transition to slow jogging, and only then move to running. This gradual build-up strengthens muscles and reduces strain.”

2. Warm-Up and Stretch

A proper pre-run warm-up and post-run stretches can make a world of difference. Focus on your calves, hamstrings and quadriceps to keep your muscles limber.

Warm-ups both before and after the run are essential (Freepik)

3. Pick Your Path

The terrain you run on matters. Mud paths and specialised tracks are gentler on your joints, while beach running offers a unique challenge to strengthen foot muscles.

4. Strengthen Key Muscle Groups

Runners often overlook strength training, but it’s vital. Exercises like lunges, planks, and hip bridges can help support your running form and prevent overuse injuries.

A Quick Health Check

Dr. Pandey advises runners to monitor their health regularly. “Get your serum Vitamin D3, total protein, and uric acid levels checked. Addressing deficiencies can reduce injury risk and improve recovery.”

Running is a lifelong journey, not a short sprint and the key to longevity in the sport lies in respecting your body’s limits. Injuries, while common, are not inevitable. With proper preparation, informed choices and attention to recovery, you can keep hitting the pavement for years to come.

(Disclaimer: The information provided in this health article is for general informational purposes only and is not intended as medical advice. It is not a substitute for professional healthcare consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.)