Common types of runners’ injuries and how to manage them

In this section, we’ll discuss some of the most common injuries runners experience – and how to manage them safely. 

How to manage niggles (minor soreness or discomfort)

A niggle is a pain that is subtle and that causes slight (but potentially persistent) annoyance. You shouldn’t ignore niggles: They’re often warning signs of overuse, fatigue, or an increase in impact or volume that’s too rapid – and might result in an injury if unaddressed. 

Here’s what to do: 

1. Assess if anything has changed in your routine. Did you change shoes recently? Have you stopped stretching or doing strength conditioning? Are you sleeping less?
2. Rest more and protect the area that feels sore
3. Do an easy run to see if the discomfort is getting worse. If it isn’t, you can continue as usual, being extra careful for any pain or other symptoms. If it is, take a few rest days.
4. Do extra strength conditioning and mobility work
5. Reduce your weekly mileage if needed

To prevent niggles, always build up your weekly mileage and intensity gradually, adding no more than one training session per week at a time and no more than 10% additional volume.

How to manage runner's knee

Runner's knee, also known as patellofemoral pain, is a common source of knee pain that many runners experience. It’s located around the front of or behind the kneecap. Common signs and symptoms include: 

• Pain when sitting for long periods of time (e.g., working from home)
• Pain going up and down the stairs
• Pain squatting or lunging 

There are a few things you can do to manage runner’s knee:

1. Decrease your training load: If your knee feels only a bit sore, you can continue running but decrease your training volume and intensity. If it’s painful, take some time off and concentrate on other, non- or lower-impact sports (swimming, cycling, hiking, etc.). 
2. Increase your cadence: Aim for a cadence (number of steps per minute) of 180 or more by taking shorter, faster strides.
3. Build up your hip strength: Use exercises like around-the-clocks, banded side-steps, and step-downs to increase your hip strength and help take some of the load off your knee

How to manage back pain for runners

Most back pain is non-specific, i.e. without actual structural damage or irritation. It often occurs due to joint stiffness or muscle tightness and runners can experience it either during or after a training session. (If you experience any symptoms that include pins and needles, numbness, or bowel issues, speak to a doctor.)

Many people make the mistake to stop doing sports due to the fear of making their back pain worse, but that’s actually the opposite of what you should be doing. 

The best thing you can do to manage back pain is to continue moving. While you might temporarily reduce running volume, you should continue to walk and also look for ways to mobilize and strengthen your back.

How to manage shin splints

Shin splints (medial tibial stress syndrome), is a very common bone overload injury for runners and can be quite frustrating – but with the right management strategy, you should be able to get back to running quickly.

Common signs and symptoms include:

• Pain on the inside or front of the shin, spread over an area (not a single point)
• Pain when exercising, especially running
• Pain when pressing on the shin bone

Shin splints might be the result of: 

• Training too hard, too often
• Poor running form and mechanics
• Insufficient recovery between sessions
• A deficit in hip and calf strength

To manage shin splints, you should:

• Decrease your training load
• Look to build your calf and hip strength with targeted exercises

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Top tips for preventing an injury

The best way to make your running journey sustainable and fun is to prevent injuries. Here’s our top advice on how to do that:

• Warm up before you start running using dynamic stretches and/or drills, especially before more challenging runs or speed work. Find out more about warming up and cooling down.
• Incorporate movement into your daily routine, especially if you have a sedentary job. This can be mobility work or stretches, but even if it’s simply walking more, that’s a good starting point. See our mobility routine for runners. 
• Do strength training. Strength conditioning helps your body better absorb the impact from running, improves bone density, and boosts your running performance. With Runna, you get a personalized strength training program that seamlessly fits into your running plan. Find out more about strength training for runners.
• Ensure your shoes fit well and are in good condition. Old running shoes don’t offer the same impact-absorbing support. If they fit poorly, this could compromise your running form, which could lead to an injury. 
• Dress for the weather you’ll be running in. To help regulate your body temperature and feel well throughout your run, dress for the right weather conditions.
• Mix up the terrain. Running exclusively on roads can be hard on your body, especially if you bank lots of miles each week. If you can add training on some softer surfaces, such as grass or trails, this will help reduce running’s impact on your joints and bones.
• Get enough rest and fuel your body adequately. Rest is when your body adapts to the hard work you’re putting into your training, so sufficient rest is paramount, along with protein, which is essential for this process. In short, rest, sleep, and a nutritious diet are key elements of any successful training program.
• Build up your running volume and intensity gradually. If you push too hard, too fast, you risk injuring yourself. Building fitness is a long-term goal, so it takes time to do. Add no more than one training session per week at a time and no more than 10% to your current weekly mileage. 
• Consider sports massages. The science behind sports massages is mixed but if you feel they are helpful for you, there’s no harm in a monthly massage. Foam rolling, regular stretching, or yoga are also great.