WHAT CAUSES THEM AND HOW TO TREAT THEM*
Running brings us so many benefits – stress relief, better health, friendship and feelings of accomplishment. Unfortunately, it can also bring injury, even at times when you’re seemingly doing everything right! Whether you’re training for your first 5K or you are a marathon training plan veteran, you can keep strong and confident by understanding common running injuries and what causes them.
- SHIN SPLINTS
Shin splints are one of the most common complaints among runners. This injury causes tenderness, soreness or pain along the inner part of the lower leg, and in more severe cases, even swelling.
What causes shin splints?
Shin splints typically show up when runners do too much, too soon. They’re especially common in beginners or those returning from a break who ramp up mileage or intensity without enough gradual buildup. Other contributors to shin splints? Wearing worn-out shoes, only running on hard surfaces (like pavement), or having poor running form.
How to treat shin splints
The first step is to ease up on your running. Rest, ice and over-the-counter anti-inflammatory medications like ibuprofen can help with pain and swelling. Replace old running shoes and consider adding arch supports if you have flat feet. Once the pain is gone, return to running gradually, and consider mixing in low-impact cross-training like biking or swimming.
- RUNNER’S KNEE (PATELLOFEMORAL PAIN SYNDROME)
If you’re feeling a dull, aching pain around or behind your kneecap — especially when going up stairs, squatting or sitting for long periods — you might be dealing with runner’s knee.
What causes runner’s knee?
Runner’s knee can be traced to overuse, but underlying biomechanical issues like muscle imbalances, slight bone misalignment, or flat feet often play a role. Weak quads or hips can cause the kneecap to track incorrectly, increasing pressure and irritation. Sudden increases in mileage or intensity can also aggravate the knee.
How to treat runner’s knee
Rest is key. Cut back on running and replace it with cross-training. Ice the area a few times a day and consider physical therapy to strengthen weak muscle groups and improve alignment. You may also find relief by foam rolling and stretching the quads, hamstrings and IT band. When returning to running, ensure you have a gradual return to mileage and pay extra attention to proper running form.
- PLANTAR FASCIITIS
This stubborn injury starts with pain in your heel. The pain is typically the worst first thing in the morning or after sitting for a while. It’s caused by inflammation in the thick band of tissue that runs across the bottom of your foot.
What causes plantar fasciitis?
Running places repeated stress on the plantar fascia, especially if you have tight calves or Achilles tendons. Poor arch support, old shoes, or sudden mileage increases can all lead to tiny tears in the tissue. Flat feet or high arches also increase your risk.
How to treat plantar fasciitis
Start by cutting back on running and incorporating more stretching, especially for your calves and the bottom of your foot. Roll a frozen water bottle under your foot to help reduce inflammation. During the day, wear supportive shoes and consider orthotic inserts. At night, foot splints can help stretch the fascia while you sleep. In persistent cases, a medical provider may recommend physical therapy or shockwave therapy.
- ACHILLES TENDINITIS
This injury causes pain and stiffness in the back of your heel or lower calf. It is especially noticeable first thing in the morning or when starting a run.
What causes Achilles tendinitis?
The Achilles tendon connects your calf muscles to your heel, and it can become inflamed due to overuse, especially with sudden increases in mileage, hill work or speed training. Tight calves and poor running form can also contribute to the strain.
How to treat Achilles tendinitis
As soon as you notice symptoms, rest and ice. Avoid running and any activities that put extra stress on your Achilles. You can help rebuild strength and flexibility through gentle calf stretching and eccentric strengthening exercises (like heel drops). As always, supportive footwear matters – especially shoes with good heel cushioning. Don’t jump back into intense running too soon, or you risk a more serious rupture.
- ILIOTIBIAL (IT) BAND SYNDROME
IT band syndrome can often be identified with pain on the outside of the knee that is sharp and intense. It usually gets worse with activity and can even flare up while walking downstairs.
What causes IT band syndrome?
The iliotibial band is a thick piece of fascia tissue that runs from your hip down to your shin. When the surrounding muscles (especially the glutes and hips) are weak, the IT band can become tight and rub against the knee bone, causing inflammation. What aggravates the issue? Downhill running, slanted roads and old shoes.
How to treat IT band syndrome
Relieve symptoms through rest, foam rolling and icing. It is also important to stretch the IT band, glutes and hips. Strengthening weak hip and core muscles is even more effective in the long term. Physical therapy may help address movement patterns or gait issues that contribute to the problem. When returning to running, ease into it and avoid hills or uneven terrain.
- STRESS FRACTURES
Stress fractures are small cracks in a bone, often in the shin, foot or hips and usually feel like pinpoint pain that worsens with activity. Unlike muscle soreness, this pain doesn’t go away with warming up.
What causes stress fractures?
These injuries occur when repetitive impact outpaces your body’s ability to repair itself. They often stem from overtraining, poor nutrition (especially low calcium or vitamin D), or poor running form that places excess stress on bones. Female runners are at particular risk, especially if they experience menstrual irregularities.
How to treat stress fractures
A stress fracture is a serious injury that requires complete rest – typically 6 to 8 weeks. If you continue to run, the stress fracture can turn into a full break. Cross-train with non-weight-bearing exercises (like swimming), eat a calcium-rich diet and talk to your doctor about proper recovery. When cleared, ease back into running with a structured plan.
STAYING INJURY-FREE
In general, follow these rules to help reduce your injury risk:
- Warm up before each run with dynamic stretches like leg swings and walking lunges.
- Cool down and stretch post-run to improve flexibility and circulation.
- Strength train regularly – especially your hips, glutes, core and lower legs.
- Listen to your body – don’t push through sharp or persistent pain.
- Vary your training with cross-training days and different running surfaces.
Injuries can be frustrating, but they don’t have to derail your progress or your passion for running. Knowing what to look out for, what causes common injuries, and how to treat them is your first step to staying strong and injury-free.
Moms on the Run workout classes and training plans help runners to train smartly and reap the benefits of strength work. Find a Moms on the Run location near you.
Let’s keep moving forward – one healthy stride at a time!
*Disclaimer: This article is meant to be a helpful tool on your running journey, but it’s not a substitute for professional medical advice. If you’re dealing with pain or think you might be injured, please consult a doctor or licensed healthcare provider. Always listen to your body and get the support you need to stay healthy and strong.