The Most Common Running Injuries (And How to Prevent Them)

Running may seem simple—just lace up and go—but the physical demands it places on the body are anything but. With each stride, runners absorb forces up to three times their body weight, often repeating that load thousands of times in a single session. Over time, this repetitive impact can take a serious toll on muscles, joints, and connective tissues.

What makes running especially prone to injury is that small inefficiencies or imbalances can become major problems when multiplied over miles. Weak hips, limited ankle mobility, or poor stride mechanics might not be noticeable at first, but they quietly create stress in the wrong places. Add in high training volumes, a sudden ramp-up in mileage, or inadequate recovery, and injuries are often the result.

The good news? Most running injuries are preventable. With the right blend of movement awareness, strength training, and proactive care, runners can stay healthy and consistently improve.

The Top 5 Running Injuries We See

At Capacity, we work with runners of all levels—from recreational joggers to competitive marathoners—and we see many of the same injuries again and again. Here are the top five culprits:

1. Runner’s Knee (Patellofemoral Pain Syndrome)
This condition causes pain around or behind the kneecap, especially after long runs, downhill running, or sitting for extended periods. It’s often linked to poor tracking of the patella due to hip weakness or tight quads.

2. IT Band Syndrome
Pain on the outside of the knee is a hallmark of iliotibial band syndrome. It’s common in runners with hip stability issues or those who increase mileage too quickly. The IT band becomes irritated as it rubs over the femur with repeated knee flexion.

3. Achilles Tendinopathy
Tight calves, poor ankle mobility, and overtraining can all lead to irritation of the Achilles tendon. Runners often notice stiffness in the morning or during the first few minutes of a run.

4. Plantar Fasciitis
This sharp heel pain is usually worst with the first steps in the morning. It stems from inflammation of the tissue on the bottom of the foot and is often aggravated by tight calves, flat arches, or worn-out shoes.

5. Shin Splints (Medial Tibial Stress Syndrome)
Dull, aching pain along the inside of the shin is usually caused by increasing mileage too quickly or running on hard surfaces. It’s especially common in new runners or those returning after time off.

These injuries are frustrating, but they’re not random—they usually trace back to clear movement patterns or training habits that can be addressed.

What Causes These Injuries?

Running injuries rarely stem from a single bad step—they build over time from patterns that place excess stress on certain areas of the body. Understanding the root causes is key to both treatment and prevention.

Overtraining is one of the most common culprits. Increasing mileage or intensity too quickly doesn’t give muscles, tendons, and joints time to adapt, leading to breakdown. Without adequate rest and recovery, even well-conditioned runners are vulnerable to overuse injuries.

Biomechanical imbalances also play a major role. Weak hips or core muscles, limited ankle mobility, or uneven stride mechanics can create compensations that overload certain joints—especially the knees, feet, and lower legs.

Poor footwear and worn-out shoes contribute more than most runners realize. Lack of proper arch support or cushioning can alter foot strike patterns and shift stress to areas like the plantar fascia or shin.

Finally, neglecting strength and mobility work sets the stage for injury. Running alone doesn’t build the structural resilience needed to stay injury-free. Without balanced training, runners often develop the very imbalances that cause pain in the first place

How to Prevent Injuries and Keep Running Strong

Injury prevention isn’t about running less—it’s about training smarter. With a proactive approach, runners can build the durability they need to stay consistent, perform better, and recover faster.

1. Strength Training
A strong, stable body is better equipped to handle the repetitive load of running. Focus on hips, glutes, core, and calves to support proper form and absorb impact efficiently. At Capacity, we offer strength and conditioning programs tailored specifically to runners.

2. Mobility and Recovery Work
Regular mobility drills for the hips, ankles, and thoracic spine improve movement mechanics and reduce joint stress. Incorporate tools like foam rolling, stretching, and contrast therapy to aid recovery and reduce inflammation.

3. Smart Training Progressions
Avoid sudden spikes in volume or intensity. Use the 10% rule—gradually increase mileage week to week—and build in recovery weeks to prevent overuse.

4. Address Pain Early
Don’t wait until pain sidelines you. Small aches are early signals. Our Bend physical therapy team helps runners identify issues early and correct them before they become injuries.

5. Get Assessed
A running assessment or movement screen can identify inefficiencies before they lead to problems. This is a key step toward personalized injury prevention.

Running longevity depends on more than just miles—it depends on how well you take care of the body carrying you.

Expert Help for Runners in Bend

Whether you're gearing up for your first 10K or chasing a marathon PR, staying injury-free is essential for enjoying the run—and making real progress. At Capacity in Bend, we understand the unique demands runners face, and we’re here to support every stride.

Our team combines expert physical therapy, personalized strength coaching, and cutting-edge recovery services to keep you moving at your best. From targeted rehab and remote training programs to sports massage therapy and ongoing performance support, we help runners prevent injury, recover faster, and perform stronger.

Ready to protect your miles and invest in your performance? Reach out to schedule an assessment—and let’s keep you running strong in every season.