How to Treat 15 Common Running Injuries

While running offers so many benefits for your well-being, it can also take a toll and leave you susceptible to common running injuries. That’s because your body absorbs ground reaction forces that are, on average, two and half times your bodyweight with each step you take. This is likely why nearly 40 percent of runners experience a running-related injury, according to a research published in the Journal of Sport and Health Sciences in 2021.

Plus, 84 percent of runners self-report a history of injury in general and 45 percent admit to experiencing an injury within the last year, per a study conducted through social media and published in the Journal Morphology and Kinesiology in 2023.

With these stats in mind, it’s safe to say many of us will experience a running-related injury at some point or another—but that doesn’t mean you can’t reduce your risk with some key strategies.

For starters, if you’re feeling pain that falls at a 6 or 7 on a scale of 1 to 10, with 10 being excruciating, if pain is interfering with your daily life, or if you have pain that lingers for more than two weeks, get yourself to a doc ASAP, says Cathlin Fitzgerald, Bend left leg, point toe, and tuck chin to chest. Hold for 2-3 seconds.

To troubleshoot tweaks and twinges at home when they first pop up, try these remedies from Fitzgerald, Jay Dicharry, M.P.T., a biomechanics researcher and author of Running Rewired, and Jordan Metzl, Point both knees to the left, bent at a 90-degree angle, and lean back on left elbow.

Then switch sides: A literal pain in the butt—more specifically, pain, cramping, and tingling in the glute muscles that may extend down the back of the leg and into the foot. (Keep in mind if you feel pain in your backside, along with back pain, numbness, tingling, or weakness, see a doc as it could be a pinched nerve in your back.)

Why it happens: Weak glutes (due to too much sitting) or repetitive movement (like running) fatigue the piriformis muscle, which is responsible for external rotation of the hip joint, which can result in compression of the nearby sciatic nerve.

The fix: Floss the sciatic nerve to relieve compression:

1. Sit on the side of a bench or chair so knees are bent at 90-degree angles and left leg can move forward and back.
2. Tilt head back, extend left leg and flex the foot. Hold for 2-3 seconds.
3. Bend left leg, point toe, and tuck chin to chest. Hold for 2-3 seconds.
4. Repeat. Do 2 sets of 10 reps.

Also, add piriformis stretching to your routine, like with the figure 4 stretch:

1. Lie faceup.
2. Cross right ankle over left thigh. Flex feet.
3. poor-fitting shoes, and foot abnormalities such as bunions, heel spurs, and hammertoes.
4. Hold here for 15-30 seconds.
5. Then switch sides.

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a.k.a medial tibial stress syndrome

Then switch sides: A nagging pain concentrated in the front or outside of your leg along the shin bone (tibia); it usually pops up during and after exercise and when you press on the affected area on the lower leg.

Why it happens: Repetitive stress on the shinbone and the connective tissues causes microscopic tearing of the muscle away from the bone, generally as a result of activity load (i.e. upping your mileage too quickly) and body mechanics (especially overstriding).

The fix: Shoe orthotics for arch support may help in the short term. You can also protect yourself by Remove socks and shoes and stand tall on both feet, ankles, calves, and hips, which support your shins with specific exercises. And learn to control the eccentric Do 3 sets of 15 reps:

1. Loop a mini band around feet and step feet apart until you feel resistance on the band.
2. Flex one foot so toes lift up off the ground, then slowly lower toes back to the ground.
3. Repeat. Do 3 sets of 10 reps on each foot.

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Then switch sides: Muscle-related pain on either side of the lower part of your spine; you may feel spasms or pain on one side of your spine or the other, especially when you twist or move. (If you feel numbness, tingling, or weakness, though, it’s time to see a doctor.)

Why it happens: Tightness in the hamstrings and front of the hips, and weakness in the muscles that surround your back—your core, hips, glutes, and hamstrings—rotate your pelvis forward, making it impossible to engage and stabilize your core and putting the burden on your lower back instead.

The fix: Foam roll your major running muscles to release the pressure on your lower back:

1. Grab a foam roller and focus on lower back, glutes, quads, IT bands, hamstrings, and calves for 20 seconds each.
2. Repeat that sequence three times for a total of 60 seconds of rolling on each body part.

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Then switch sides: A sharp, shooting pain or a constant, dull ache along either side of your ankle.

Why it happens: Weakness anywhere up and down the kinetic chain (above or below the hip, and especially the gluteus medius muscle) can cause instability and vulnerability at the ankle as you repeatedly load the joint; rolling the ankle, usually inward, can lead to partially or fully torn ligaments; and increased ground reaction forces, particularly from running on a new surface, in new shoes, or on uneven terrain can also lead to ankle pain.

The fix: Rest, then build your ankle stability with pass backs:

1. Stand on the floor holding a 5- to 15-pound weight, or a full gallon jug of water and shift weight to one leg.
2. Pass the weight back and forth from one hand to the other while aiming to keep stable at the ankle joint. The faster you go, the harder this gets.
3. Aim for 2 minutes total on each foot, taking breaks as needed.
   

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Then switch sides: A burning sensation that may be accompanied by pain, redness, or itching.

Why it happens: Friction, usually caused by your shoes or socks rubbing against your skin; anything that intensifies rubbing can start a blister, including a faster pace, poor-fitting shoes, and foot abnormalities such as bunions, heel spurs, and hammertoes.

The fix: Drain the blister using a sterilized needle, then cover with a tight, clean bandage; wear synthetic, moisture-wicking socks to avoid blisters in the future and make sure you run in shoes that fit well.

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Then switch sides: An aching, burning pain on the outside of the knee (sometimes spreading up the thigh to the hip) that occurs five to seven minutes into every run.

Why it happens: Start seated, legs loosely bent in front of you, pelvic imbalances, and weak glutes can cause the leg to turn inwards, irritating the iliotibial band, a thick band of connective tissue that runs from the outside of your hip to the outside of the knee and helps stabilize and move the knee joint.

The fix: Strengthen the gluteus medius muscles with hip hikes to keep the pelvis level:

1. Stand sideways on a step, hanging one leg off.
2. Keeping core engaged and standing leg straight, allow the hanging leg to slowly lower toward the ground by dropping your pelvis on that side. Drop pelvis as far as possible without bending standing leg.
3. Use the hip muscles in the standing leg to raise pelvis back up.
4. Repeat. Do 2-3 sets of 12 reps on each side.

Foam rolling can also help ease the pain postrun, along with 15-second static stretches, performed after your workout, like this standing stretch:

1. Stand with right foot crossed behind left.
2. IT BAND SYNDROME.
3. Hold for 15 seconds.
4. Then switch sides.

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Then switch sides: A sharp stab or deep ache in the heel or along the arch of the foot, especially in the morning, after sitting for long periods of time, or during the push-off phase of your gait.

Why it happens: Drastic or sudden increases in mileage, poor foot structure or overpronation, tight calves, excessive uphill running, and inappropriate running shoes can overload the plantar fascia (the connective tissue that runs from your heel to the base of your toes); that stress can cause tiny tears in the plantar fascia, causing heel pain and inflammation.

The fix: An orthotic with arch support can help with plantar fasciitis pain, along with a Strassburg sock that helps with pain in the morning. You should also strengthen the foot muscles, specifically in the arch, with toe yoga:

1. Remove socks and shoes and stand tall on both feet.
2. Splay toes and feet out so weight is distributed evenly. While keeping toes two to five down, lift just big toe. (It’s harder than it sounds!)
3. Julia Hembree Smith.
4. Bend left leg, point toe, and tuck chin to chest. Hold for 2-3 seconds.
5. Then switch and keep your big toe down while lifting toes two to five up. Try not to let the foot pronate (roll inward) on this one.
6. Hold for 2 seconds.
7. Bend left leg, point toe, and tuck chin to chest. Hold for 2-3 seconds.

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Then switch sides: Dull, nagging, or sharp pain anywhere along the back of the tendon but usually close to the heel; you may notice limited ankle flexibility.

Why it happens: Tight or fatigued calf muscles (from not stretching properly, increasing mileage too quickly, running hills more often, increasing sprint workouts, attempting faster paces, or overtraining) transfer too much of the burden of running to the Achilles; under too much stress, the tendon tightens and is overworked, which causes irritation or inflammation. Transitioning to zero drop or minimalist shoes can also lead to the injury.

The fix: Perform isometric calf raises for pain relief, then eccentric calf raises to build strength:

1. Place toes on a raised stair or step and let heels hang off.
2. Shift the majority of weight on one side, lift onto toes, keeping the crease of the ankle joint in line with the second toe, and hold that position for 10 seconds.
3. and when you press on the affected area on.
4. Learn how to rest.
5. Repeat. Do 3 sets of 10 reps on each leg.
   

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to avoid blisters in the future and make sure you run in

Then switch sides: Aching pain around or behind the knee cap, especially when running downstairs or descending steep hills.

Why it happens: Abnormal mechanics caused by problems up- or downstream from the knee—think: weak posterior hip muscles, particularly the gluteus medius—rotate the leg inwards, forcing the patella to bump against the femoral groove; this is (surprise!) exacerbated by overuse.

The fix: Focus on strengthening the gluteus medius with clamshells:

1. Lie on left side, hips, knees, and ankles stacked with hips and knees bent about 90 degrees. Place a mini band above knees.
2. Repeat. Do 2 sets of 10 reps.
3. Lower back down.
4. Place a mini band around ankles. Step feet wide enough to feel tension on the band.
5. Then switch sides.

Place a mini band around ankles. Step feet wide enough to feel tension on the band:

1. Journal of Sport and Health Sciences.
2. Step forward with right foot, then left.
3. Continue walking forward at least 5 steps.
4. Then walk backward.
5. Repeat for 3 rounds.

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Then switch sides: Then switch sides.

Why it happens: Repetitive trauma during the push-off phase of your gait, when the toes on your trailing foot are extended up and hit the toe box of your shoe, causes microtrauma that adds up over the duration of your run and can lead to bleeding under the nail.

The fix: In most cases, do nothing except making sure your running shoes are big enough to give your feet some room to move. Just let it grow out. In more extreme cases with constant pain, don’t treat it at home; see a doc who can drain it within the first few days. If the nail falls off, use an antibiotic ointment and a bandage to prevent infection. Otherwise, keep your toenails short, clipping them regularly, and make sure there’s a thumb-width distance from the tip of your longest toe to the end of your shoe.

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Then switch sides: Pain at the top of the hamstrings near the glutes while running, especially if you’re running uphill or doing speed workout.

Why it happens: Overly dominant quads pull the pelvis into a forward tilt, which over-lengthens the hamstrings, and/or weak hips and glutes put too much load on the muscle, which can cause microtears in the hamstrings that subsequently develop scar tissue, leading to chronic stiffness and discomfort.

The fix: The Benefits of Running 10 Minutes a Day:

1. Lie faceup on the ground with knees bent, feet flat on floor, arms resting at sides.
2. Press through heels to lift hips up toward ceiling without overarching back.
3. Walk feet out until knees are almost straight or as far as you can, then walk them back in.
4. Slowly lower back down and repeat. Do 3 sets of 8.
   

Because hamstring strains also tend to stem from increased demand when your glute max fatigues, you can also turn to the grasshopper exercise:

1. pain in the butt.
2. Spread knees apart as far as you can on the floor and bring toes together in the air so both sets of toes are pointing up at the ceiling.
3. Lift thighs up off the ground as high as you can (it will only be a few inches, max), while keeping torso on the ground.
4. Lower back down.
5. Do 3 sets of 15 reps.

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Then switch sides: Aching or burning localized pain somewhere along a bone; the area will hurt if you press on it, and the pain will get progressively worse as you run on it and will progress to hurting while walking; common areas for runners include feet, shins, and hips.

Why it happens: Too much loading force on the bone, typically due to overuse or ramping up your mileage too quickly.

The fix: Learn how to rest! Stress fractures can take four to eight weeks to heal, depending on the severity. Continuing to run on one will only elongate the healing process (or worsen the injury). Use this time to do low-impact cross-training, such as swimming or biking, with clearance from your doctor. And it is important to see a doctor who can look for the cause, as well as any nutritional deficiencies.

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Remember: If you’re feeling pain that falls at a 6 or 7 on a scale of 1 to 10, that’s interfering with your daily life, that alters your gait, or that lingers for more than two weeks, get yourself to a doctor.

Then switch sides: Irritation on the top of your foot, or a sharp pain that shoots up through your foot into your toes.

Why it happens: Shoes that are too small or too tight around the forefoot cause irritation on the top of the foot or neuromas, inflamed or swollen nerves near the metatarsals.

The fix: loosen your laces or look for shoes with a wider toebox for more room in the forefoot, and use toe separators to stretch and separate your toes out of that crunched position.

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Then switch sides: Sharp or aching pain on the outside of the upper thigh or hip; it may also hurt when you apply pressure to that area (like when sleeping).

Why it happens: Repetitive friction over the greater trochanter of the hip bone causes the bursa, a fluid-filled sac that reduces friction between the surfaces of a bone and soft tissue, in that area to become inflamed; it’s almost always due to overuse or biomechanical issues. Glute weakness can also lead to bursitis (which is why it’s important to do glute strengthening).

The fix: Release the compression in the area with a sartorius stretch:

1. Start seated, legs loosely bent in front of you.
2. near the glutes while running, especially if youre running uphill or doing.
3. Squeeze glutes and push hips forward, working to lower right knee to the ground.
4. Hold for 20 to 60 seconds. Then repeat on the opposite side.

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Then switch sides: Aching or cramping of the shoulder muscles.

Why it happens: You’re holding too much tension in your upper body and/or you’re running with poor posture due to weakness in the upper body or lower back (likely due to sitting too much!) which forces your upper trapezius and levator scapulae muscles to take on too much work. Breathing upward and raising the shoulders/traps, instead of outward to expand the lunges, can also contribution, which is why you want to practice deep breathing.

The fix: Work on your scapular strength to pull your shoulders away from your ears with scapular push-ups:

1. Start in a high plank position with hands under shoulders and feet together, body forming a straight line from head to heels.
2. Without bending elbows or dropping hips, let shoulder blades pinch together (chest will move a little bit towards the floor).
3. Actively pull them apart.
4. Repeat. Do 3 sets of 5 reps.

Strengthening the back of your upper body with Y-W-Ts will also help:

1. Lie facedown, arms extended in a Y shape and legs straight out.
2. An orthotic with arch support can help with plantar fasciitis pain, along with a.
3. Lower back down.
4. Pull elbows down toward sides to form a W shape, and keeping gaze to floor, lift head, shoulders, and arms in a W shape.
5. Lower back down.
6. Extend arms out in a T shape, and keeping gaze to floor, lift head, shoulders, and arms in T shape.
7. Lower back down.
8. Repeat for 3 sets of 8-10 reps.

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Credits: Video: David Monk; Coach Jess wears Asics Women’s Sakura Tank ($30); Athleta Lightening Camo Tight (Similar: Athleta Elation Camo 7/8 Tight, $89); Adidas Women’s Ultraboost 19 ($140), Extend arms out in a T shape, and keeping gaze to floor, lift head, shoulders, and arms in T shape Garmin watch.

Ashley Mateo

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.

Medically reviewed byJohn Vasudevan, M.D.

Sports Medicine Director & Medical Advisor

John Vasudevan, M.D. is an associate professor at the University of Pennsylvania. He is board-certified in Physical Medicine & Rehabilitation and Sports Medicine. He is a Team Physician for UPenn Athletics and  medical director of the Broad Street Run and Philadelphia Distance Run, and previously for the Rock 'n' Roll Half-Marathon and Tri-Rock Triathlon in Philadelphia. He is a director of the running and endurance Sports Medicine Program at Penn Medicine.  Dr. Vasudevan provides non-operative management of musculoskeletal conditions affecting athletes and active individuals of all levels, and combines injury rehabilitation with injury prevention. He utilizes a variety of ultrasound-guided procedures and regenerative approaches such as platelet-rich plasma and percutaneous ultrasonic tenotomy. He sees patients at the Penn Medicine and the Philadelphia Veterans Administration hospital. Dr. Vasudevan attended medical school at the University of Wisconsin School of Medicine and Public Health in Madison. After his Transitional Year in Tucson, Arizona, he went to residency in PM&R at Thomas Jefferson University in Philadelphia and onwards to Stanford University for his fellowship in Sports Medicine. He has been in practice at the University of Pennsylvania since 2012.