4 Common injuries in running

As mentioned on a page before, when making some search of knowledge about injuries among runners, I found numbers as high as 60 to almost 80 percent of all runners having injury or pain sometime each year. And with the ambition of staying as painless as possible and with a healthy body also in the future, as a newbie in running, I believe it is important to get some awareness about common injuries in running.

So here I have summarized some very basic info about 4 common injuries for runners:


1. Runners knee / Patellofemoral syndrome4 Common injuries

Runners knee, or in medical terms Patellofemoral pain or stress syndrome (PFS), seem to be very usual among runners. And most usual among females and younger persons.

In this post, I will not go into details about parts of the knee or medical terms. But just shortly, the syndrome is caused by an abnormality of how the Patella, the kneecap, slides over the Femur, the lower end of the thigh bone.

The symptoms can be a pain when performing activities or exercises where you repeatedly bend your knees. For example when running, climbing stairs or jumping. But it can also perform as a pain when you been sitting with your knees bent for a long time, as when go by car or bus a longer drive, or watching a movie at the theater.

Except for the feeling of pain, the symptom can also show in a crackling or popping sound when bending your knee in an activity or when standing up after a prolonged sitting.


2. Shin Splint / Medial tibial stress syndrome

Shin splint pain concentrates in the lower leg, between knee and ankle, and is a bit of a catch-all term. The symptoms can range from pain on the front part or inner part of the lower leg, both sides of the shin bone, muscle pain or numbness and weakness in the feet.

Bone-related shin pain is more common than muscular shin pain. In those cases, the bone actually swells. If you shouldn’t react and keep it irritated for long enough, also a stress fracture can occur.

A shin splint is generally the result of three mixed variables as the amount of activity, body mechanics, and bone density.


3. Achilles tendonitis / Achilles tendinopathy

Your Achilles tendon is found just behind and above your heel. It joins your heel bone to your calf muscles, and help you to make it possible to bend your foot downwards at the ankle.

One common symptom of Achilles tendinitis is usually pain close to the heel. But the pain can be anywhere along the back of the tendon. And the pain can be feeling both dull and sharp. Except for pain, other signs of Achilles tendinitis can include limited ankle flexibility and redness or heat over the painful area. It can also lead to a nodule on the tendon, or a cracking sound when moving the ankle.


4. Plantar fasciitis

Plantar fasciitis is heel pains occurring when the connective tissue running underneath the foot (the plantar fascia) has got inflamed or stressed.

Plantar fasciitis is common not only for athletes. Most common for women, and people between 40 and 60 years. But it is as much as up to 1 out of 10 people that will develop plantar fasciitis at some time in life.

The symptoms are pain under the heel. Common is to have the main pain point about 4 cm forward from the heel. The pain is commonly worse when waking up in the morning taking your first steps. A sudden stretch of the sole, as walking up for stairs or tiptoeing, can also make the pain worse.



  1. A good warm up is normally enough to prepare your body for a full on gym session, but can the runner ever really prepare, so as to avoid the excruciating pain that can be experienced as a result of leg, foot and ankle injuries. What are the best ways for the runner to warm up and minimise the risk of painfull injury.

    • Hi Daniel
      I’m usually not disciplined enough to make a good warmup before my runs. So to get some tips I actually made some searches about it last week. And I did find out that it depends quite much on the intensity and length of your run. Running can in it self be a warmup, so if you just heading for a easy run (as I usually do) then you don’t need to do a specific warm up before if you don’t want to. But if you heading for a longer or more intensive run or race you need to think more about a proper and planed warmup.

  2. Yikes, 4 injuries and I am recovering from one of them; the Runners Knee. I was running non-stop for a year and right after I stopped to rest, the pain started to develop. Even climbing the staircase was painful.

    After couple months of chiropractic treatment, it got better and now it’s all about maintaining with exercise and good posture. I even changed to an orthopedic shoe to move better in my office.

    Running can be fun but if you don’t take precaution, you could end up with a lot of troubles.

    • Hey Cathy. Yea, I have realised that (as with most training) it is some things to be cautious about to not damage for long term instead, when what at lease I want to with the running is to make your body stronger and healthier.
      Sounds like you have a bit of a fight with the body to win, and to keep up a good work with recommended excersises. A bit of a curious question, for the sake of learning of others experiences. Did you not feel any warning signals in the time you were running? Feels like difficult to prevent then.

      Thanks for sharing! Really hope you get your knee in order.

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