Running Injuries: The 5 Most Common and How to Treat Them
Running is one of the best things you can do for your health — but it is also a movement repeated thousands of times in every session. When load increases faster than the body can adapt, or when something changes in the way you run, injuries appear. Most of them don't mean giving up running for good: they mean understanding why it happened.
Here are the five most common running injuries and what to do about each one.
1. Runner's knee (patellofemoral pain syndrome)
Pain at the front of the knee, around the kneecap, that gets worse going downstairs, running downhill or after sitting for a long time. It is usually linked to muscle imbalances and to the way the kneecap glides during movement. Treatment: targeted strengthening, correction of running technique and, when foot mechanics are involved, custom insoles.
2. Shin splints (medial tibial stress syndrome)
Diffuse pain along the front or inner side of the shin, typical in people who have increased volume or intensity too quickly, or changed surface or shoes. Treatment: load management, strengthening, gait analysis and a controlled training progression.
3. Achilles tendinopathy
Pain and stiffness in the Achilles tendon, especially in the morning or at the start of a session. It is an overuse injury that responds very well to a well-guided progressive strengthening programme — and poorly to simply stopping. Treatment: specific loading exercise, training adjustments and, in stubborn cases, targeted procedures.
4. Plantar fasciitis
Sharp pain in the sole of the foot and the heel, classically with the first steps in the morning. Often associated with foot mechanics and tightness in the posterior chain. Treatment: specific stretching and strengthening, biomechanical correction and, frequently, custom insoles.
5. Muscle injuries (calves, hamstrings)
Muscle strains and tears, common in high-intensity sessions or races. Treatment: staged physiotherapy, with a gradual return and objective criteria before going back to full load.
The common denominator: biomechanics
Almost all of these injuries have something in common — the way you run. Load distribution, foot strike, cadence and muscle balance determine where stress builds up. That is why treating only the symptom leads to relapse.
In our movement analysis lab we objectively assess walking and running, identify what is behind the injury and design the correction. It is the same approach we use with competitive athletes.
How to get back to running without relapsing
An accurate diagnosis of the injury and its cause.
Targeted treatment (physiotherapy, biomechanical correction, insoles and, if needed, medical procedures).
A gradual return, with controlled increases in volume and intensity and objective criteria for each stage.
Frequently asked questions
Should I stop running when it hurts? Mild pain that disappears once you've warmed up may allow modified training; pain that gets worse, changes the way you run or persists should be assessed. Stopping completely isn't always the best solution — many tendon injuries improve with well-guided loading.
Do insoles really help prevent injuries? When there is a problem with foot mechanics that overloads a particular structure, yes. The biomechanical assessment tells us whether they make sense for you.
How long until I can run again? It depends on the injury and the stage at which it is treated. A well-run, staged plan is almost always faster — and safer — than trying to come back by trial and error.
Injured, or recovering from a running injury? Book an assessment at Clínica Myalgia — Lisbon (Carnide) and Almada. Book an appointment
This article is for information only and does not replace an individual clinical assessment.