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How to Avoid Common Running Injuries

Running has become the most popular recreational activity for millions of Canadians and there’s no stopping us now. Perhaps you’re among the many who continue to lace up those sneakers to get a full body workout while enjoying the great outdoors. Whether you’re an avid runner or just starting out, there are some common running injuries that you should be aware of.

The numerous benefits to running make it an easy choice if you’re looking for a simple and effective workout. This cardiovascular activity reduces your risk of developing diabetes, high blood pressure and improves mental health. Consistent runners also experience healthy weight loss and use this exercise to maintain their weight.

However, running can be hard on your body so feeling slightly sore occasionally is normal. This is often the case for beginners or avid runners periodically increasing their speed and/or distance. Understanding the difference between general soreness and an actual injury can affect your overall wellness.

Here are 7 common running injuries to look out for:

Pain and inflammation on the bottom of the foot, specifically under the heel, arch and sometimes forefoot. It is common to feel a sharp pain in the morning that decreases after a few minutes of walking and a gradual escalation of the pain during the course of the day.

Runner’s Knee - A dull pain around the front of the knee that can be caused by either a structural defect or walking/running awkwardly i.e., feet rolling in while the thigh muscles pull the kneecap outward. In addition to feeling a dull pain, runners may experience rubbing, grinding or hear a clicking sound at the kneecap.

Iliotibial band (ITB) Syndrome - Repetitive bending of the knee which affects the IT band causing tension irritation, or inflamation. This tightness causes friction on the outside of the knee when bending which ultimately results in ongoing pain.

Achilles Tendonitis - Pain, inflammation, tightness, or swelling of the Achilles Tendon (back of the ankle) often caused by overuse of the calf muscle, over-pronation or changes in daily activities.

Shin Splints - Tenderness or pain around the large bone in the lower leg typically after repetitive or robust activities. This injury can cause discomfort on the front or outside of the shins in addition to the inside of the lower leg above the ankle.

Stress Fractures - Tiny cracks in a bone often caused by overuse or ongoing force. For runners, stress fractures are common in the feet, but it can also be developed by normal ‘wear-and-tear’ or structural conditions such as osteoporosis.

Hamstring Strain - The group of muscles that make up the hamstring are over extended resulting in mild to severe pain. This is common for runners and those who do not stretch effectively prior to engaging in repetitive physical activities.


To truly reap the benefits of running, there are simple things you can do now that will also help you to avoid injuries and prolonged discomfort.

Incorporating stretching into your fitness routine is one of the best ways to avoid injuries. In particular, dynamic stretching includes movements that cause the joints and muscles to go through a full range of motion. Before heading out for a run, spend a few moments stretching to adequately prepare your body for the intensity of a full body workout. Stretching also improves your flexibility and posture in addition to enhancing your speed and endurance.

While it may seem easier to focus on one sport at a time, cross training allows your body to recover and enhance your overall performance. Many runners incorporate other types of exercises within their run schedule for a variety of reasons. You can add another exercise to your weekly schedule or switch to indoor workouts in the winter. Swimming, cycling, and weight lifting are some of the many ways you can cross train to boost your cardio endurance.

What you wear while you’re running makes a big difference. Your shoes literally take the shock of every step you take and should be replaced every six months if you run regularly. Make it a daily habit to examine your feet after having a shower or bath. Pay special attention to any bruising or scarring in addition to any sore spots. Consult a certified chiropodist or podiatrist if you experience prolonged discomfort.

Maintaining a healthy lifestyle includes staying physically active and having support from various healthcare practitioners. There are specialists from different disciplines that can provide a holistic and comprehensive approach to managing and preventing injuries.

Physiotherapy treatments provide long lasting effects from persistent pain in the back, neck, knee and shoulders. Since running is a full body workout, it is not uncommon to experience discomfort throughout your body. Massage Therapy is also an effective and proven way to provide relief of aches and tension that is typical for runners. A sports massage uses a variety of techniques that is designed for both leisure and competitive athletes to achieve optimal success. Regardless of your fitness level, utilizing certified healthcare professionals is an effective way to prevent injuries.


You can easily enjoy the benefits of running while avoiding common injuries. Get the help you need even at home to enhance your performance. HealthCasa provides access to healthcare practitioners that are available for in-home appointments. Take advantage of mobile healthcare and book an appointment in the comfort and security of your own home.

Discover the benefits of mobile Massage Therapy, Physiotherapy, Chiropody and Podiatry.

If you’re in the Greater Toronto and Hamilton area appointments are available Monday to Sunday from 8:00 a.m. - 8:00 p.m. following all covid-19 precautions. Contact us today to get started!


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