Common Running Injuries

 Shin Splints


  • Shin pain over the inside lower half of the leg.
  • Pain at the start of exercise which often eases as the session continues
  • Pain often returns after activity and may be at its worse the next morning


  • Overpronation of the feet
  • Oversupination of the feet
  • Inadequate footwear
  • Increasing training distances/intensity too quickly
  • Running on hard surfaces
  • Decreased flexibility of ankle joint


  • Shin Splint Stretches should be done to stretch the muscles of the lower leg
  • Rest/reduce training loadMaintain fitness with other non weight-bearing exercises
  • Shin splints strengthening exercises may help prevent the injury returning
  • Improve/Modify running techniqueRice Protocol




Runners Knee


  • Pain behind or around the kneecap
  • Pain when you bend the knee – walking, squatting, kneeling, running, or even sitting
  • Worse when walking downstairs or downhill
  • Swelling occasional
  • Popping or grinding sensations in the knee


Misalignment of the Patella caused by

  • Tightness in the iliotibial band
  • Imbalance of the quadriceps
  • Tight calf muscles
  • Tight hamstrings
  • Weakness in gluteus medius


  • Restoration of muscle balance
  • Improving joint range of motion (hip, knee, ankle)
  • Flexibility exercises (Muscular)
  • Foam Rolling – ITB
  • Strengthening – Quads and Gluteus medius

Plantar Fasciitis


  • Pain under the heel, usually on the inside
  • Pain when pressing on the inside of the heel and sometimes along the arch
  • Pain is usually worse first thing in the morning
  • worse throughout the day if activity continues.


  • Tight calf muscles
  • repetitive over-stretching of the plantar fascia
  • Poor footwear choice.
  • Overweight individuals are more at risk


  • Dry needling
  • Rest with maintenance of fitness
  • Plantar fasciitis exercises
  • Biomechanical assessment
  • Review of running technique
  • Night Splint

 This blog was compiled in association with Eamonn Hyland


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