3 Running Injuries You Shouldn’t Ignore
Running is one of the simplest, most rewarding ways to stay active but when pain creeps in, it’s easy to brush it off.
“It’s probably just tightness.”
“I’ll just stretch more.”
“It doesn’t hurt that bad.”
Sound familiar?
Here’s the deal: some aches are normal with training. But certain running-related pains are warning signs you shouldn’t ignore because pushing through them can lead to bigger problems down the road.
Let’s talk about 3 of the most common running injuries, why they happen, and how to catch them early (before they sideline you).
Shin Splints (a.k.a. Medial Tibial Stress Syndrome)
That dull, aching pain along the inside of your shin? Yep. Classic shin splints.
This usually happens when you:
Increase mileage or intensity too quickly
Run in worn-out shoes
Have limited ankle or foot mobility
Lack strength in your calves or hips
It might start as mild soreness after a run… but if ignored, it can turn into a stress fracture.
What to Do:
Check your shoes + surface
Scale back volume temporarily
Strengthen calves, tibialis anterior, and glutes
Get a gait and mobility assessment to fix movement imbalances
2. IT Band Syndrome
Pain on the outside of the knee especially during downhill running or longer distances . Also known as Iliotibial Band Syndrome (ITBS).
This is caused by friction between the IT band and your lateral femur, usually because of:
Hip weakness
Poor single-leg control
Overstriding or poor run mechanics
It can feel like a sharp, stabbing pain that worsens the longer you run.
What to Do:
Work on glute med and core stability
Don’t foam roll directly on the IT band. Target the surrounding tissues
Don’t just rest. Treat the cause
3. Achilles Tendinopathy
A nagging pain or stiffness in the back of your ankle, especially first thing in the morning or after a run, could be a sign of Achilles tendinopathy.
Common in runners who:
Suddenly increase volume or hill work
Lack ankle mobility or calf strength
Have poor load management or recovery habits
Left untreated, this can progress and limit your ability to push off making every stride painful.
What to Do:
Eccentric calf strengthening
Improve ankle mobility
Adjust running load and monitor progress
Avoid aggressive stretching or complete rest (tendons like controlled loading!)
Pain Doesn’t Mean You Have to Stop Running
You can keep training through many injuries if you modify smartly and address the root cause.
Rest alone won’t fix faulty movement patterns, strength deficits, or poor form.
That’s why we take a different approach at YourMove Physical Therapy. We help runners:
Stay active while recovering
Treat the real issue, not just the pain
Build stronger, more resilient bodies that go the distance
Ready to run pain-free?
If something feels off, don’t wait. The earlier you catch it, the faster you bounce back.
Book a free movement screen here: https://yourmovephysicaltherapy.janeapp.com/#staff_member/1
