3 Common Running Injuries and How to Prevent Them

Running is one of the most accessible and effective ways to stay fit. Whether you’re training for an event, building endurance, or simply enjoying getting outdoors, it’s a great way to support both your physical and mental health.

However, with repetitive impact and increased training load, running can also put strain on your body - especially if recovery, technique, or mobility are overlooked.

At LMH Optimal Therapy, we often see runners dealing with preventable injuries. But with the right approach, many of these issues can be avoided. Here are three of the most common running injuries - and how you can avoid them.

Runner’s Knee

What is it?

Runner’s knee typically presents as a dull, aching pain around the front of the knee, especially during or after running, going downstairs, or sitting for long periods.

Why does it happen?

It’s often caused by poor tracking of the kneecap, muscle imbalances, or increased training load. Weak hips or tight muscles can also contribute.

How to prevent it:

• Strengthen your glutes and hips with exercises like hip thrusts or lunges

• Avoid sudden increases in mileage or intensity

• Check your running form and footwear

• Incorporate rest and recovery days

• Stretch your quads and hip flexors regularly

Plantar Fasciitis

What is it?

Plantar fasciitis causes pain in the heel or sole of the foot, often worse in the morning or after periods of rest.

Why does it happen?

It’s usually linked to overuse, tight calves, poor foot mechanics, or lack of support.

How to prevent it:

• Stretch your calves and feet daily

• Wear supportive, well-fitted running shoes

• Avoid overtraining or sudden mileage increases

• Strengthen foot and ankle muscles with exercises like toe curls or heel raises

• Gradually build intensity

Shin Splints (Medial Tibial Stress Syndrome)

What is it?

Shin splints cause pain along the front or inside of the lower leg, particularly during or after running.

Why does it happen?

This is often due to overtraining, running on hard surfaces, poor footwear, or inadequate recovery.

How to prevent it:

• Increase training gradually (follow the 10% rule)

• Mix up running surfaces where possible

• Wear appropriate footwear

• Include rest days and cross-training

• Strengthen lower leg muscles

How We Can Help

At LMH Optimal Therapy, we support runners at all levels with treatments designed to keep you moving well and injury-free:

Sports Massage

Helps release muscle tension, improve circulation, and support recovery.

Chiropractic Care

Supports joint mobility, alignment, and overall movement patterns.

Together, these treatments can help reduce your risk of injury and improve your performance.

Keep Running Strong

Running should make you feel good - not hold you back. By understanding common injuries and taking a proactive approach to prevention, you can stay consistent, enjoy your training, and reach your goals safely.

If you’re dealing with tightness, pain, or recurring niggles, don’t wait for it to get worse.

Book your appointment today at LMH Optimal Therapy. Let’s keep you running strong, pain-free, and doing what you love.

📍 Based in Poole on the Nuffield Estate

📞 lmhoptimaltherapy.co.uk | 07861160799 | contact@lmhoptimaltherapy.co.uk