The Top 3 Running Injuries — and How to Help Prevent Them
Updated: 2 days ago
Running is a fantastic way to build fitness, improve wellbeing and challenge yourself. But when training load increases faster than your body can adapt, common injuries can develop. Here are three running injuries we see regularly and some practical ways to reduce your risk.
1. Runner’s knee
Runner’s knee is often felt as pain around or behind the kneecap, particularly when running downhill, using stairs or sitting for long periods. It can be linked to a sudden increase in mileage, reduced hip or leg strength, or changes in running technique.
Helpful steps include building mileage gradually, strengthening the hips and legs, checking recovery time and addressing pain early rather than trying to run through it.
2. Achilles tendon pain
The Achilles tendon connects the calf muscles to the heel and can become painful when training intensity, hills or speed work increase too quickly. Stiffness may be worse at the start of a run or the morning after training.
A gradual training plan, appropriate calf strengthening, sensible footwear and adequate rest can all help. Persistent or worsening pain should be assessed by an appropriate healthcare professional.
3. Shin splints
Shin splints usually cause aching or tenderness along the inside edge of the shin. They are common when runners increase distance or intensity quickly, especially on hard surfaces or without enough recovery.
Reduce aggravating activity, return gradually, vary your surfaces where possible and build strength through the lower leg. If pain is severe, localised or continues despite rest, seek professional advice to rule out a more serious injury.
We’ll be at the Tonbridge Half Marathon this Sunday
SPC Sports will be at the Tonbridge Half Marathon this Sunday. Come and say hello, ask us about running injury prevention, recovery, sports massage and how targeted rehabilitation can support your training.
With more than 20 years of experience, a BSc (Hons) in Sports Therapy and a Personal Training Diploma, we help runners, athletes and active people move better and stay consistent with the activities they enjoy.
Find out more at https://www.spcsports.co.uk/ or get in touch with SPC Sports in Paddock Wood, serving Tonbridge, Tunbridge Wells and Maidstone.
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