Common Running Injuries
- Runner’s Knee (Patellofemoral Pain Syndrome)
- Iliotibial Band Syndrome (ITBS)
- Achilles Tendonitis
- Shin Splints
- Plantar Fasciitis
- Blisters
- Morton’s Neuroma
- Bunions
Runner’s Knee (Patellofemoral Pain Syndrome)
Where it hurts: Bottom and/or inner side of knee cap.
How it feels: Sharp pain while running or jumping, persisting afterward as a dull ache.
Causes: Overuse; sudden increases in intensity of physical activity; tight leg muscles; differing lengths; overpronation; weakness or imbalance in quadricep muscles, resulting in increased hip motion.
Self-Care: Ice massage; avoid pain-causing activity; switch to lower impact activities or softer surfaces (e.g. grass, trails, tracks); strengthen quadricep muscles; get fit for proper running shoes and insoles; wear patellar tendon strap to add compression and support around the knee.
Caution: If injury persists, see your physician.
Iliotibial Band Syndrome (ITBS)
Where it hurts: Outside of the upper leg and/or the outside of the knee cap.
How it feels: Pain on the outside of the knee or upper leg.
Causes: Often associated with running on a track or roads with an incline. Other causes include overuse; supination; high, rigid arches or low, flat arches; inflexibility; overpronation; weak pelvic and buttock muscles; knee misalignment (bowlegged or knock-kneed).
Self-Care: Ice massage; specific IT Band stretching; foam roller; vary walking and running routes; reduce mileage and hill work; strengthen pelvic and buttock muscles; get fit for proper running shoes and insoles; wear IT Band compression wrap to add compression and support.
Caution: If injury persists, see your physician.
Achilles Tendonitis
Where it hurts: Lower calf muscles on the back of the leg.
How it feels: Dull ache, pain, and stiffness; may be more prevalent in the morning.
Causes: Constant uphill running; shoes with soft heel counters; shifting from higher-heeled dress shoes to running shoes; aggressive pace (too much, too fast, too long).
Self-Care: R.I.C.E.: Rest, Ice massage, Compression (with compression sleeve or bandage), Elevation (especially at night); get fit for proper running shoes and insoles; calf stretches; modify activities.
Caution: Reduce mileage or avoid running until pain-free. If injury persists, see your physician.
Shin Splints
Where it hurts: Inner part of the front of the leg.
How it feels: Pain, soreness, tenderness, mild swelling.
Causes: Often occurs when increasing mileage or beginning a training program. Other causes include training too much, too fast, too long; calf and Achilles tightness; unsupportive or worn-out shoes. More common for flat feet, excessive pronators, and flexible feet.
Self-Care: Get fit for proper running shoes and insoles; replace running shoes every 300-500 miles; ice massage; stretch; arch support; run on softer surfaces.
Caution: If not treated, shin splints can lead to tibial stress fractures. If injury persists, see your physician.
Plantar Fasciitis
Where it hurts: Bottom of the foot.
How it feels: Sharp knifelike pain inside the heel; heel pain during first morning steps and at the end of the day.
Causes: Prolonged standing; being overweight; differing leg lengths; unsupportive shoes; tight calf and Achilles tendon; flexible arch; overpronation.
Self-Care: Get fit for proper running shoes and insoles; night splints; consistent stretching - especially of the calf muscles.
Caution: Early recognition and treatment is key. If injury persists, see your physician.
Blisters
Where it hurts: Usually where your shoes or socks rub against your skin.
How it feels: Painful bubbles of skin filled with clear fluid. They can appear anywhere on your foot.
Causes: Friction; sweaty feet or wet conditions; wearing shoes that are too small or tied too tight; foot abnormalities such as bunions, heel spurs, and hammertoes.
Self-Care: If you already have a blister and it’s not painful, just leave it alone. If a blister is painful, carefully pierce it with a sterilized needle, press the fluid out, apply antiseptic cream, and cover the area with an adhesive bandage or moleskin.
Prevention: Get properly fit for running shoes and insoles; buy moisture wicking socks specifically made for running; use anti-blister products like Sports Shield or Body Glide; use blister kits to cover “hot spots” prone to blisters.
Morton’s Neuroma
Where it hurts: A pinched nerve in the foot, most often between the third and fourth toes.
How it feels: Sharp, burning, or throbbing pain in the ball of the foot; tingling in the toes.
Causes: Excessive pronation; hereditary predisposition; shoes that are too tight (i.e. high heels); high-impact activity.
Self-Care: Ice massage; wear appropriately fitted and supportive shoes with broad toe box; take a break from high-impact athletic activity; consider arch supports, foots pads, or orthotics.
Caution: If injury persists see your physician.
Bunions
Where it hurts: Joint of the big toe.
How it feels: Painful ache or soreness on outside of the big toe, often with a bulging bump. Big toe may sharply angle in toward other toes. If area becomes red and warm, consult your sports medicine professional.
Causes: Hereditary predisposition; ill-fitting shoes (i.e. high heels).
Self-Care: Get properly fit for shoes with a wide and deep toe box; avoid high heels; ice for pain and swelling.
Caution: If injury persists see your physician.
Where it hurts: Bottom and/or inner side of knee cap.
How it feels: Sharp pain while running or jumping, persisting afterward as a dull ache.
Causes: Overuse; sudden increases in intensity of physical activity; tight leg muscles; differing lengths; overpronation; weakness or imbalance in quadricep muscles, resulting in increased hip motion.
Self-Care: Ice massage; avoid pain-causing activity; switch to lower impact activities or softer surfaces (e.g. grass, trails, tracks); strengthen quadricep muscles; get fit for proper running shoes and insoles; wear patellar tendon strap to add compression and support around the knee.
Caution: If injury persists, see your physician.
Iliotibial Band Syndrome (ITBS)
Where it hurts: Outside of the upper leg and/or the outside of the knee cap.
How it feels: Pain on the outside of the knee or upper leg.
Causes: Often associated with running on a track or roads with an incline. Other causes include overuse; supination; high, rigid arches or low, flat arches; inflexibility; overpronation; weak pelvic and buttock muscles; knee misalignment (bowlegged or knock-kneed).
Self-Care: Ice massage; specific IT Band stretching; foam roller; vary walking and running routes; reduce mileage and hill work; strengthen pelvic and buttock muscles; get fit for proper running shoes and insoles; wear IT Band compression wrap to add compression and support.
Caution: If injury persists, see your physician.
Achilles Tendonitis
Where it hurts: Lower calf muscles on the back of the leg.
How it feels: Dull ache, pain, and stiffness; may be more prevalent in the morning.
Causes: Constant uphill running; shoes with soft heel counters; shifting from higher-heeled dress shoes to running shoes; aggressive pace (too much, too fast, too long).
Self-Care: R.I.C.E.: Rest, Ice massage, Compression (with compression sleeve or bandage), Elevation (especially at night); get fit for proper running shoes and insoles; calf stretches; modify activities.
Caution: Reduce mileage or avoid running until pain-free. If injury persists, see your physician.
Shin Splints
Where it hurts: Inner part of the front of the leg.
How it feels: Pain, soreness, tenderness, mild swelling.
Causes: Often occurs when increasing mileage or beginning a training program. Other causes include training too much, too fast, too long; calf and Achilles tightness; unsupportive or worn-out shoes. More common for flat feet, excessive pronators, and flexible feet.
Self-Care: Get fit for proper running shoes and insoles; replace running shoes every 300-500 miles; ice massage; stretch; arch support; run on softer surfaces.
Caution: If not treated, shin splints can lead to tibial stress fractures. If injury persists, see your physician.
Plantar Fasciitis
Where it hurts: Bottom of the foot.
How it feels: Sharp knifelike pain inside the heel; heel pain during first morning steps and at the end of the day.
Causes: Prolonged standing; being overweight; differing leg lengths; unsupportive shoes; tight calf and Achilles tendon; flexible arch; overpronation.
Self-Care: Get fit for proper running shoes and insoles; night splints; consistent stretching - especially of the calf muscles.
Caution: Early recognition and treatment is key. If injury persists, see your physician.
Blisters
Where it hurts: Usually where your shoes or socks rub against your skin.
How it feels: Painful bubbles of skin filled with clear fluid. They can appear anywhere on your foot.
Causes: Friction; sweaty feet or wet conditions; wearing shoes that are too small or tied too tight; foot abnormalities such as bunions, heel spurs, and hammertoes.
Self-Care: If you already have a blister and it’s not painful, just leave it alone. If a blister is painful, carefully pierce it with a sterilized needle, press the fluid out, apply antiseptic cream, and cover the area with an adhesive bandage or moleskin.
Prevention: Get properly fit for running shoes and insoles; buy moisture wicking socks specifically made for running; use anti-blister products like Sports Shield or Body Glide; use blister kits to cover “hot spots” prone to blisters.
Morton’s Neuroma
Where it hurts: A pinched nerve in the foot, most often between the third and fourth toes.
How it feels: Sharp, burning, or throbbing pain in the ball of the foot; tingling in the toes.
Causes: Excessive pronation; hereditary predisposition; shoes that are too tight (i.e. high heels); high-impact activity.
Self-Care: Ice massage; wear appropriately fitted and supportive shoes with broad toe box; take a break from high-impact athletic activity; consider arch supports, foots pads, or orthotics.
Caution: If injury persists see your physician.
Bunions
Where it hurts: Joint of the big toe.
How it feels: Painful ache or soreness on outside of the big toe, often with a bulging bump. Big toe may sharply angle in toward other toes. If area becomes red and warm, consult your sports medicine professional.
Causes: Hereditary predisposition; ill-fitting shoes (i.e. high heels).
Self-Care: Get properly fit for shoes with a wide and deep toe box; avoid high heels; ice for pain and swelling.
Caution: If injury persists see your physician.
If you're experiencing a running injury, be sure to consult with your primary care physician or medical professional to avoid additional injury. The Runners Forum regularly holds Injury Screening Events at several of our stores.