This elite runner and personal trainer identifies three common running injuries and what you can do to prevent them
Running is one of the most accessible and rewarding forms of exercise, but it doesn’t come without its risks – especially for those just starting or increasing their mileage. Whether you're training for your first 5K or looking to improve your personal best, avoiding injury is key to staying on track with your goals. Unfortunately, injuries can sneak up on even the most cautious runners, leading to discomfort, frustration, and time away from the sport you love.
Gemma Slaughter, The Right Shoe’s Saturday Morning Run Series lead runner and personal trainer, has taken time to identify three common running injuries and offer practical advice on how to prevent them. By understanding the causes and taking the right steps, you can keep your body strong, your runs consistent, and your motivation high.
1.Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Inflammation or irritation of the cartilage under the kneecap due to repetitive stress.
Where it’s felt: Pain around or behind the kneecap, especially during running, squatting, or sitting for long periods.
Recovery time: 4-6 weeks (mild), longer if severe.
Muscles to stretch/lengthen: Quads, hip flexors.
Muscles to strengthen/stabilize: Quads, glutes, hamstrings, hip abductors.
Facts: In active individuals, Runner’s Knee can account for 25-40 percent of knee problems seen in sports medicine and affects women more than men at a ratio of close to 2:1.
Prehab Tip: Use a foam roller, such as the Travel Roller 4.3, to release tightness in the quads. Incorporate a trigger ball such as the TR Ball Pro to target tight areas around the kneecap and hips.
Footwear Tip: Replace worn-out running shoes every 450-800 kilometers. Running in old or unsupportive shoes can contribute to misalignment and poor shock absorption, increasing the risk of Runner's Knee. Look for shoes with proper cushioning, arch support, and a comfortable fit to improve running mechanics and reduce stress on the knees. Maximalist designs such as the New Balance Fresh Foam More V5 and the ON Cloudeclipse or ON Cloudmonster Hyper are good options to consider.
Your running shoe should be viewed as medicine. When prescribed correctly, a Certified FIT Specialist from The Right Shoe can help to set you up for injury-free, goal-crushing miles. The right shoe for someone else may not be the right shoe for you. Book an appointment or come into the store to have one of our experts help you find your perfect fit.
2. Shin Splints (Medial Tibial Stress Syndrome)
What it is: Inflammation of the muscles, tendons, and bone tissue around the tibia caused by repetitive stress.
Where it’s felt: Pain along the inner edge of the shinbone (tibia).
Recovery time: 2-6 weeks, depending on severity.
Muscles to stretch/lengthen: Calves (gastrocnemius and soleus), Achilles tendon.
Muscles to strengthen/stabilize: Anterior tibialis (shin muscle), calves, foot muscles.
Facts: Shin Splints occur in 14-20 per cent of runners, most commonly in female runners, and individuals with less than optimal plantar flexion range of motion and hip external rotation range of motion.
Prehab Tip: Use a foam roller on the calves and shins to reduce tension. In smaller areas of the body like the Achilles and foot muscles, a trigger ball is a better tool to use for mobilizing and relaxing the muscles.
Footwear Tip: Wearing supportive footwear outside and inside the home can support foot alignment and provide arch support. This helps reduce stress on the shins by encouraging proper foot mechanics. The Birkenstock Arizona and the HOKA ORA Recovery Slide or HOKA ORA Recovery Mule double as a great indoor slipper!
3. Plantar Fasciitis
What it is: Inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, caused by overuse or strain.
Where it’s felt: Sharp pain in the heel or along the arch of the foot, especially in the morning or after long periods of rest.
Recovery time: 4-12 weeks, depending on severity and treatment. Recovery length can lengthen greatly if ignored.
Muscles to stretch/lengthen: Calves, plantar fascia (foot arch), hamstrings.
Muscles to strengthen/stabilize: Foot muscles, calves, ankles.
Facts: Your feet are thicker in the morning. Many people with plantar fasciitis feel more pain in the morning because the plantar fascia contracts while you sleep. When you first stand up, the sudden stretching can cause a sharp pain that lessens as the day goes on and your foot tissue warms up and loosens. Plantar Fasciititis affects roughly 10 per cent of all runners, specifically those who log higher mileage, such as marathoners.
Prehab Tip: Use a trigger ball to massage the foot arch and release plantar fascia tension (under foot). Roll your calves with a foam roller to further reduce strain on the plantar fascia.
Footwear Tip: Arch support helps alleviate pressure on the plantar fascia, which can reduce foot fatigue and support proper posture. Try using an over-the-counter arch support such as the Sole Active Medium with Met Pad footbed or the Superfeet Run for performance and comfort. Weakened, flat arches that are unsupported over time can negatively affect other areas of the body due to our kinetic chain checkpoints (feet/ankles, knees, lumbo-pelvic hip complex, shoulders, head/cervical spine). Avoid walking barefoot and limit repetitive exercises that traumatize the heel, like running, while trying to heal the injury!
Gemma's Pro TIPS: Prevent Runners Knee, Shin Splints, Plantar Fasciitis and almost every unwanted running injury by wearing properly fitted athletic footwear and indoor foot support like the Birkenstock Boston and Hoka ORA Recovery Slide as slippers. Seek professional support when starting to run for the first time, after a hiatus from your regular run schedule or when increasing your overall mileage. Cross training and strength resistance training are valuable and important tools in preventing overuse injuries and will contribute to increased speed, power, recovery time and optimal running mechanics.
When it comes to preventing running injuries, it's essential to listen to your body. Take time to mobilize and lengthen muscles and joints using tools such as a foam roller and trigger ball, and strengthen key muscles to build a resilient and powerful body. Pay attention to any aches or pains to catch potential issues early. Fuel your engine with the calories your body needs to sustain your personal training goals and lifestyle with adequate carbohydrates and fats. Repair damaged muscle tissue with proteins and amino acids through whole foods and supplementation where needed. Recovery length and needs vary between individuals, but SOME is needed for ALL and MORE is needed for SOME. Consider seeking the help of a certified personal trainer for guidance on strength training, a certified run coach for specific run goals and/or a certified sports nutritionist to ensure you're meeting your personal nutritional requirements.
Lastly, treat your feet like one of your most valuable possessions (because they literally HOLD YOU UP everyday), and show them the love they deserve by wearing supportive footwear!
Gemma Slaughter, NASM, Can Fit Pro, Sports Nutrition CHI, Pre/Post Natal Fit4Two
Gemma is a multi-sport endurance athlete with 25 years of strength training experience and 10 years of personal training experience. You can follow her on Instagram @gemmaslaughter
Interested in joining us for one of The Right Shoe's monthly Saturday Morning Run Series events? Click here for details and registration.
Would you like to learn more about running shoes, including new releases and the latest features? Follow us on Instagram @therightshoevan and tune into Barry's Best!