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Sport-specific guide

Common Running injuries

Running is one of the most common causes of overuse orthopedic injuries. The repetitive impact of each stride stresses the knees, hips, shins, and feet - especially when mileage increases faster than the body adapts.

Most common running injuries

Runner's Knee

Patellofemoral pain from repetitive knee flexion, particularly on downhill running and stairs.

IT Band Syndrome

Lateral knee pain caused by the iliotibial band rubbing against the outer knee, common in distance runners increasing mileage.

Shin Splints

Medial tibial stress syndrome from repeated impact on hard surfaces, typically when ramping up training volume.

Stress Fracture

Small cracks in the tibia, metatarsals, or femur from cumulative impact, often in runners who increase mileage too quickly.

Plantar Fasciitis

Heel pain from inflammation of the plantar fascia, worsened by inadequate footwear or high training volume.

Achilles Tendinitis

Tendon irritation from repetitive push-off, especially in runners who train on hills or in minimalist shoes.

Patellar Tendinitis

Overuse tendon pain at the base of the kneecap, more common in sprinters and those running on hard surfaces.

Injury prevention tips

  • Increase weekly mileage by no more than 10% per week
  • Rotate between two pairs of running shoes to reduce repetitive stress patterns
  • Strengthen hip abductors and glutes to reduce knee and IT band load
  • Run on softer surfaces (trail, track, treadmill) when building mileage
  • Replace running shoes every 300-500 miles

Return to running timeline

Most overuse running injuries resolve with 2-8 weeks of reduced activity and targeted physical therapy. Stress fractures typically require 6-12 weeks of no running, depending on location and severity. Return is guided by pain-free walking, then easy jogging, with a gradual return to full mileage.

Common procedures for running injuries

Plantar Fasciitis Surgery

Knee Arthroscopy

Achilles Tendon Repair

Common questions

Should I run through knee pain?
Mild aching that improves after warming up and does not worsen during or after the run is often manageable with monitoring. Pain that worsens mid-run, causes limping, or persists for more than 24 hours after the run is a signal to stop and evaluate.
What causes IT band syndrome?
IT band syndrome is primarily a training load issue, not a structural problem. Increasing mileage or intensity too quickly, weak hip abductors, and running on cambered roads are common contributing factors. Most cases resolve with a 2-4 week running break and hip strengthening.
How do I know if I have a stress fracture?
Stress fractures typically cause point tenderness over a specific bone (as opposed to diffuse muscle soreness), pain that worsens progressively with activity rather than improving after warm-up, and sometimes visible swelling. An MRI is the most sensitive diagnostic test, particularly early in the course.

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