Ready to Up Your Miles This Fall? Here's How to Avoid Common Runner's Injuries

As a runner, you may already know the stats: At least 50% of runners get hurt each year, which can sideline them long enough to lose speed or endurance. But with a little planning, a lot of listening to your body, and knowing when to rest, you can lower the risk of injury and keep logging miles.

Below, you’ll find common runner’s injuries, warning signs, and tips to stay healthy — whether you're a seasoned marathoner or just beginning to jog for fun. And if you do get hurt, schedule an evaluation with Jason Armstrong, DPM, in Shenandoah and Humble, Texas, to heal quickly and get back in the race.

Common runner’s injuries

Examples of common injuries many runners face include:

Achilles tendonitis
Iliotibial band friction syndrome (ITBS)
Stress fractures
Shin splints
Runner’s knee
Plantar fasciitis
Morton’s neuroma
Ankle strains and sprains
Toe joint pain or stiffness
Bunions
Heel pain
Turf toe
Toenail injuries
Blisters
Inflamed or painful ball of the foot
Other forms of foot or ankle pain

Your injury may be mild and heal with rest, or it may be more severe, requiring medical intervention by Dr. Armstrong.

Signs of running injuries

Signs of a running injury to watch out for include:

Hip, knee, foot, or ankle pain
Weakness
Swelling
Bruising
Redness
Warmth
Bleeding
Reduced joint range of motion
Diminished mobility

See Dr. Armstrong at the first sign of a running injury of the foot or ankle to avoid worsening pain and more severe injuries.

8 ways to avoid runner’s injuries

Runner’s injury prevention measures to consider include:

1. Cross-train

Avoid running every day to reduce the risk of overtraining and repetitive strain injuries, such as shin splints and stress fractures. For example, alternate running with walking, cycling, swimming, weight training, or similar workouts. In other words, don’t run every day of the week.

2. Recover after heavy training

Alter your workout the day after heaving training to ensure adequate recovery. For example, you might run less intensely, run for a shorter time, walk, lift weights, or rest the day after intense running training sessions.

3. Warm-up and cool down

Avoid going on runs without warming up for at least a few minutes (3-5 minutes is often effective). Gradually ease into sprinting or heavy training to avoid runner’s injuries, and don’t forget to cool down after your sweat sessions.

4. Stretch

Many athletes forget (or don’t make time) to stretch, but skipping this important component of sports training is detrimental to injury prevention. Stretch after you warm up and again after your full workout to optimize performance — injury-free.

5. Progress gradually

Whether you’re a seasoned runner or new to this type of training, begin with slower or shorter runs, gradually increasing the duration or intensity over time. A good rule of thumb is to increase your mileage by no more than 10% per week to avoid injuries.

6. Listen to your body

Pain and fatigue can indicate you’re overdoing it. If your running performance stays the same or even decreases over time, or you develop pain during workouts, listen to your body and ease up. See Dr. Armstrong if you suspect a runner’s injury based on your symptoms.

7. Seek treatment early

Don’t wait to seek treatment for a running injury, even if it’s mild. Early detection and treatment can help you heal from a minor injury before it becomes severe. Dr. Armstrong might recommend home remedies like icing, bracing, and elevating; physical therapy; or medical interventions (injections, surgery, etc.).

8. Wear comfortable footwear

Dr. Armstrong can help you choose footwear that’s appropriate for your foot size and shape. Choose shoes designed for runners that fit well, are comfortable, and don’t squeeze your feet.

Get expert care

Schedule an evaluation with Jason Armstrong, DPM, to prevent or treat runner’s injuries of the feet or ankles. Simply contact us by phone or request an appointment online today.