The Most Common Running Injuries (And How to Avoid Them)

Whether you're training for your first 5K, chasing a marathon PR, or simply running because it's you want to stay healthy, getting sidelined by pain can be incredibly frustrating.

One of the biggest myths I hear in my office is, "Running is bad for your joints."

The truth? Running isn't usually the problem. Poor movement, training errors, and ignoring small warning signs are.

At Alameda Chiropractic & Ergonomics, I work with runners who don't just want to get out of pain, they want to understand why the pain started so they can keep doing what they love. If you've been dealing with aches that seem to come back every time you increase your mileage, this article is for you.

1. Runner's Knee (Patellofemoral Pain Syndrome)

Runner's knee is one of the most common reasons runners develop pain around or behind the kneecap. It often hurts when running downhill, climbing stairs, squatting, or sitting for long periods.

Despite the name, the knee isn't always the source of the problem.

In many cases, poor hip strength, limited ankle mobility, or inefficient running mechanics cause the knee to absorb more stress than it should.

How to help prevent it:

• Strengthen your hips and glutes.

• Improve ankle mobility.

• Increase training volume gradually.

• Address changes in your running form before pain becomes chronic.

2. Plantar Fasciitis

If your first few steps out of bed feel like you're walking on a knife, plantar fasciitis may be the culprit.

This condition develops when the tissue supporting the arch of your foot becomes overloaded over time. Tight calves, reduced ankle mobility, weak foot muscles, and sudden increases in mileage all contribute.

Simply stretching your foot usually isn't enough.

How to help prevent it:

• Build intrinsic foot muscle strength.

• Improve calf flexibility and ankle motion.

• Wear shoes appropriate for your foot and running style (foot-shaped shoes with zero-drop heel and flexible sole).

• Increase mileage gradually.

3. Achilles Tendinopathy

The Achilles tendon works incredibly hard every time your foot strikes the ground.

Pain often begins gradually as morning stiffness or soreness during the first mile before becoming more persistent.

This injury is frequently linked to doing "too much, too soon" or lacking sufficient calf strength.

How to help prevent it:

• Progress mileage slowly.

• Incorporate calf strengthening exercises.

• Don't ignore stiffness that lasts more than a few days.

• Allow recovery between harder training sessions.

4. IT Band Pain

Pain along the outside of the knee is commonly blamed on a "tight IT band."

In reality, the IT band itself is rarely the problem.

More often, weakness in the hips, poor pelvic control, and movement compensations create excessive stress on the tissues around the outside of the knee.

Foam rolling can temporarily reduce discomfort, but it usually doesn't solve the underlying issue.

How to help prevent it:

• Strengthen the hip muscles.

• Improve single-leg stability.

• Include lateral movement and balance exercises.

• Avoid rapidly increasing hills or weekly mileage.

5. Shin Splints

Shin splints are especially common among newer runners or experienced runners increasing their training.

Pain develops along the inside of the shin because the muscles and bone are being stressed faster than they can adapt.

The earlier you address it, the less likely it is to progress into a stress injury.

How to help prevent it:

• Increase mileage gradually.

• Build lower leg strength.

• Rotate running shoes before they're excessively worn (most have a life of 300-500 miles).

• Include recovery days in your training plan.

Why These Injuries Keep Coming Back

One thing all of these injuries have in common is that the painful area is often not the real problem.

Your body works as one connected system.

>A stiff ankle may overload your knee.

>Weak hips may increase stress on your Achilles.

>Poor trunk control may change the way your foot contacts the ground.

That's why simply treating the painful area often provides only temporary relief.

In our Alameda office, we use a comprehensive movement assessment to identify the underlying movement limitations contributing to your pain. Rather than chasing symptoms, we look for the root cause so your body moves more efficiently, and stays that way.

When Should You Get It Checked Out?

A little soreness after a tough run is normal.

Pain that continues to worsen, changes your running form, or keeps returning every time you increase your mileage is not.

The sooner movement problems are identified, the easier they usually are to correct. Waiting until you're forced to stop running often means a longer recovery.

Keep Running for the Long Haul

Running is one of the best things you can do for your cardiovascular health, mental health, and overall longevity.

Don't let recurring injuries convince you that your body "just isn't built for running."

With the right movement assessment, individualized treatment, and targeted exercises, most runners can return to training stronger than before.

If you've been dealing with recurring running injuries or aches that never seem to fully resolve, we'd love to help. At Alameda Chiropractic & Ergonomics, we combine evidence-based chiropractic care, rehabilitation exercises, and movement analysis to help you get back to running, and keep you there.

Schedule an appointment today and let's figure out what's really causing your pain so you can get back to enjoying every mile.