August 27, 2021

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Did you know that 40 million people in the United States run regularly? However, it also comes with a high risk of injuries. Yearly, up to half of runners report an injury. To support running injury prevention, it is important to understand the risks and follow expert advice to stay healthy.

Most Common Running Injuries Include:

  • Runner’s knee
  • Achilles tendinitis
  • Shin splints
  • Hamstring injuries
  • Plantar fasciopathy
  • IT band syndrome
  • Stress fractures
  • Sprained knees and ankles

Physical Therapy for Running Injuries


While physical therapy can treat many of these overuse injuries, we want to share some tips to keep you healthy and safe on your next run!

Tips to Stay Healthy to Prevent Running Injuries

  • Cross-train – weightlifting to strengthen quads and hips; yoga to increase flexibility. Both weightlifting and yoga are important in running injury prevention as they reduce the risk of muscle imbalances or tightness.
  • Stretch after your run.
  • Your longest run should only make up 20% of your weekly total mileage.
  • Don’t increase mileage by more than 10% per week.
  • Get running shoes that fit properly and feel comfortable.
  • Change your running shoes every 350–500 miles.
  • Stay hydrated.
  • Consume adequate calories, carbs, healthy fats, and protein.
  • Beginners should start with intervals of walking and running.

Resources:

1. Callahan, Lisa. “Running Injuries of the Lower Extremities.” UpToDate, 28 Oct. 2018, www.uptodate.com/contents/overview-of-running-injuries-of-the-lower-extremity.


2. 7 Most Common Running Injuries. Pt Health, 23 Apr. 2018, www.pthealth.ca/blog/the-7-most-common-running-injuries/#.