Are you a regular runner who is fed up with experiencing injuries?

Or are you keen to take up running but are worried about the impact it could have on your body?

Either way, it can be useful to know the most common running injuries and how you can actively prevent them.

From the well-known runner’s knee to the painful shin splint to the potentially dangerous Achilles tendinitis, keep reading to find out what injuries you are more susceptible to as a runner, plus how you can prevent them.

  1. Runner’s knee

One of the most common running injuries, the aptly named runner’s knee, typically occurs when you have pushed yourself too hard, too soon, and manifests itself as a dull, aching pain around the kneecap. You are most likely to notice this injury when you are walking or running up and down the stairs, squatting, or sitting with your knee bent for long periods. 

Ways in which you can prevent runner’s knee include:

  • Keep your leg muscles strong with regular exercise 
  • Use shoe inserts 
  • Always warm-up before running 
  • Avoid running on hard surfaces 
  • Wear high-quality running shoes
  1. Shin splints

Another hugely common running injury, shin splints, are often the result of tired or inflexible calf muscles. You can tell if you have shin splints by pain and tenderness along the front of your lower leg when running. This running injury can be caused by sudden exercise after a long period of inactivity, running or jumping on hard surfaces, and having a bad running technique.

Ways in which you can prevent shin splints include:

  • Wear calf compression support sleeves
  • Stretch your calves and hamstrings before running 
  • Exercise on softer surfaces
  • Stay a healthy body weight 
  • Strengthen your foot arches and hip muscles 

You can find high-quality compression garments from Bearhug, a leading manufacturer of workout gear for all ability athletes. 

  1. Achilles tendinitis

Achilles tendinitis is an inflammation of the tendon that connects your calf muscle to your heel. Although this condition’s initial symptoms can be mild, if left untreated, Achilles tendinitis can increase your risk of rupturing your tendon, which requires surgery to fix. 

You may be suffering from Achilles tendinitis if you have a dull pain in your lower leg, swelling along your Achilles tendon, and/or limited range of motion when flexing your foot towards your shin.

Ways in which you can prevent Achilles tendinitis include:

  • Always warm-up and cool down before running 
  • Incorporate strengthening exercises into your regime
  • Improve your overall balance 
  • Invest in high-quality footwear 
  • Rest between runs 

As a regular runner, it is near impossible to prevent all injuries from occurring. However, that doesn’t mean that you can’t take steps to minimize your risk of experiencing injuries and to reduce your recovery time if you do fall victim to one. 

Taking care of your body is crucial for any athlete, but this is even more important for runners.  Ensure that you actively listen to your body, and if it’s telling you to slow down or that something is not quite right, then it’s probably right.