How To Effectively Avoid With These 3 Usual Running Injuries

Whether you are just beginning to train for a marathon or you’re already a pro runner, it is disturbing to suffer from injuries. In fact, these injuries can make you miserable for days. Plus, they can stop you from training for months. However, running injuries are common, in particular for newbies. But, the good news is that you can prevent these three most common running injuries using these techniques.

3 Usual Running Injuries and How to Prevent Them

Listed below are some of the most frequent injuries runners experience. Also, here are some of the ways to avoid them:

1. Shin Splints

These injuries often occur because of too much pressure on the shin bone or the tibia. Your body cannot absorb the pressure you give to it. As a result, your body cannot repair itself after the activity. So, it makes your muscles and tendons inflamed, causing shin splints.

How to Prevent the Injury:

● Begin the training cautiously. Then, increase the intensity and the volume of your runs progressively.
● Enhance your running techniques by improving your posture while running. You may also execute some pre-running exercises.
● Work on strengthening your calves.
● Stretch your front legs, Achilles’ tendon, and calves slowly.
● Stabilize your hips.

2. Runner’s Knee

It is an umbrella definition of injuries affecting your knees. It often describes Patellofemoral Pain Syndrome or PPS, and Iliotibial Band Syndrome or ITBS. PPS refers to the pain that starts behind your kneecap. It may also occur around the patella and in front of your knees. As the injury progresses, you will feel a popping or grinding sensation.

On the other hand, ITB describes a band of fascia that goes down to your hips. Then, across your knees and connects atop your tibia. ITBS is a condition where an irritation or a compression occurs to ITB, causing pain.

How to Prevent the Injury:

● Adopt various hip strengthening exercises, including side-lying leg raises and clams.
● Modify and enhance your quads to a level that’s comfortable for you.
● Consider stretching to maximize the function of your joints and muscles.
● Increase your mileage. You may also work on your speed using a treadmill for running.

3. Plantar Fasciitis

Your plantar fascia is a ligament that joins your toes and your heel bone. It also gives support to the arch of your foot. Furthermore, it keeps your joints and bones in position as you try to push off the ground. As it gets irritated, it becomes dysfunctional and leads to plantar fasciitis.

How to Prevent the Injury:

● Use snugly fit running shoes.
● Try to run on various surfaces. By doing so, you prevent causing the repetitive stress you put on your feet.
● Use some gear that provides protection and support to the arch of your feet.
● Try to stretch your Achilles’ tendon and your calf.


If you are experiencing one of the injuries mentioned above, you may need some time to rest from your training. Your exercises may aggravate the pain. Also, you may remember that every individual and injury may be different from one another. Thus, depending on the severity of your injury, you may seek your physician to treat your running injury.