Common Running Injuries & How To Avoid Them

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by Emily Carter


Running is one of the most popular sports in the modern world. Although it brings many positive effects on humans, health there can be still various problems that plague runners. Today we are going to talk about some common injuries and try to explain some of the methods one can avoid the injuries.

Running injuries are highly common today. Improper running shoes, running on rough terrain, over-training and poor core are some of the reason that causes these injuries to runners. These injuries often occur in the ankles, legs, lower back, and knees.

Running injuries put a wrench in your workout routine. For this reason, it is better to take preventive measures when it comes to running injuries particularly because a past injury can increase the likelihood of a runner having another injury. Here are some of the top five most common injuries that affect the athletes.

  1. Shin splits

Two distinct things cause shin splits. First, the shinbone may be absorbing a lot of shocks and the muscle on in front of the shin is being overworked. The symptoms of this condition are characterized by pain at the front of the shin.

This pain will increase gradually when you start to run then eases for a few miniatures then become unbearable. Avoiding this condition is very simple. First, you need to stretch regularly to prevent tight calves.

Additionally, you need to work on your landing mechanism. If you are used to landing when your feet are slapping the ground heavily, use your glutes and cores to absorb more shocks.

  1. Plantar Fasciitis

This is arguably the most common injuries that affect millions of runners across the world. This condition develops when the connective tissues found at the bottom of your feet get tight and becomes irritated, this may be because of wearing improper or worn out shoes.

The symptoms include tightness and pain in your heel, especially in the morning. Avoiding the condition is tricky although you can reduce it chances of reoccurring by stretching your calves. Replacing shoes after every 350-400 miles is also advisable to reduce the likelihood of this condition affecting or reoccurring.

  1. Runner’s knee

Runner’s knee can be described as an anterior pain that usually develops when you bend your knee too much as a result of over-striding, during landing or when you take on too many hills. The symptoms characterizing this condition includes pain on the front of your knee or user your kneecap. You can avoid this condition by paying attention to how you land and avoid over exercising.

  1. Black toenails

Black toenails also referred as the lost toenails are also another common injury that affects many runners around the world. This condition occurs when the friction from your shoes bruises your toenails or causes the toenail to separate from the nail bed.

The symptoms include pain on your toenail where the toenail turns black or fall off. Avoiding this condition is simple. Ensure that you buy the right running shoe that fit your fit perfectly while giving it space to breath.

  1. IT band syndrome

The IT band is a ligament that runs from the hip to the outside of your thigh and eventually attaches to your knee, which becomes tight or inflamed. The symptoms include pain in your knee joint when you are going up the stairs or after running.

The best way to get rid of this condition is to stretch your body before and after running. Additionally, medical experts say that this condition is commonly caused by weakening of your medium gluteus muscles, causing the pelvis to drop in landing.

The best way to try and resolve this is to incorporate side lying leg lifts in your workout routine. This will not only help in reduction of pain but also in strengthening our muscles.


Running is a sport just like any other, you just need to practice correctly, and you can avoid most of the conditions we have listed here. Additionally taking supplements for runners will help you to strengthen your feet as well as whole body muscle helping you to have strong legs that can take vigorous exercises without having any problems.

Lastly, it is imperative to consult your doctor immediately in case you have any problems you want to be addressed as soon as possible. This will not only help the doctors to tackle the problem before it gets out of hand but you will also learn how to prevent the condition from worsening.

Author Bio

Emily is the founder of GoAheadRunner, where she and her associates blog contain articles to provide everything a runner needs, whether you are a seasoned pro or an absolute beginner. The blog provides information on latest training, running gears and supplements and much more!


Images courtesy of Emily Carter.

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