4 Common Running Injuries

Last Updated on October 29, 2026

Quick Answer: Four of the most common running injuries are Achilles tendinitis, runner’s knee (patellofemoral pain syndrome), hamstring strains and shin splints (medial tibial stress syndrome). Many of them start when runners add distance, speed or hills too quickly. Worn-out shoes, hard surfaces and weak or tight muscles can also play a part. Mild cases often improve with rest, ice and a slower return to running. See a health care professional if pain does not improve, keeps you from putting weight on the leg, or starts suddenly and severely. Shoes cannot cure these injuries, but supportive shoes that fit well and are not worn out may help.

Running is good for your heart and burns a lot of calories in a short time. It also puts repeated stress on your feet, legs and joints. Many running injuries are overuse injuries: they build up when training increases faster than your body can adapt. Some come from a single hard effort, such as a sprint.

Below are four of the most common running injuries, with the warning signs, simple self-care steps and when to get help. This guide is general information, not a diagnosis. If pain is severe or does not get better, see a doctor or physical therapist.

Common Running Injuries and How to Treat Them

Here are four common running injuries and how they are usually treated.

1. Achilles Tendinitis

The Achilles tendon is the band of tissue that connects the calf muscles at the back of the lower leg to the heel bone, according to the Mayo Clinic. Achilles tendinitis is an overuse injury of that tendon. It often affects runners who suddenly increase how hard or how long they run. Worn-out shoes, poor running form and running hills can raise the risk.

Pain usually starts as a mild ache at the back of the leg or above the heel after running. Over time it can get worse and may hurt even at rest.

Mild cases often improve with rest, ice and a gradual return to running. Call a health care professional if the pain does not go away. Get help right away if the pain is sudden and severe or you cannot move the foot normally, because that can be a sign of a torn tendon. For footwear options, see our guide to the best shoes for Achilles tendonitis.

2. Runner’s Knee

Runner’s knee is the common name for patellofemoral pain syndrome: pain in the front of the knee, around or behind the kneecap. The Mayo Clinic says it usually happens when the kneecap does not move smoothly as the knee bends and straightens. Common causes include overuse, a sudden increase in activity and weak or imbalanced leg and hip muscles.

It is not limited to runners. Any sport with a lot of running or jumping raises the risk. Females are about twice as likely as males to develop it.

The main symptom is a dull ache in the front of the knee. It often hurts more when going up or down stairs, running, jumping, squatting or kneeling, or after sitting for a long time with the knees bent. Some people also feel popping or crackling in the knee. See our picks for the best shoes for knee pain.

Rest from the activities that hurt, ice and an over-the-counter pain reliever can ease symptoms. Strengthening the hip and thigh muscles, warming up and adding mileage gradually can help prevent it from coming back. Call a health care professional if the pain does not improve within a few days or the knee gets harder to move.

3. Pulled Hamstring (Muscle Strain)

A pulled muscle is a strain or tear in the muscle fibers. In runners it most often affects the hamstrings, the three muscles along the back of the thigh. The Mayo Clinic says hamstring injuries often happen in sports that involve sprinting with sudden stops and starts. A previous hamstring injury, tired or weak muscles and poor flexibility raise the risk.

A hamstring strain usually causes sudden, sharp pain in the back of the thigh. Some people feel a pop. Swelling, tenderness and bruising can follow within a few hours.

Mild strains can often be treated at home with rest, ice and an over-the-counter pain reliever. See a health care professional if you cannot put weight on the leg or cannot walk more than four steps without a lot of pain.

4. Shin Splints

Shin splints, called medial tibial stress syndrome by doctors, cause pain along the inner edge of the shinbone. The Mayo Clinic says they come from repeated stress on the shinbone and the tissues that attach muscles to it. Runners who are just starting out or who suddenly increase how much or how hard they run are at higher risk. So are people who run on hills or hard surfaces and people with flat feet or high arches.

Rest, ice and other self-care steps usually help. Choosing the right shoes and building up your training slowly can help prevent shin splints from coming back. See our guide to the best shoes for shin splints.

See a health care professional if home care does not ease the pain. Pain that keeps going can be a sign of a stress reaction or a stress fracture in the bone.

How to Lower Your Risk of Running Injuries

The same few habits help with all four injuries above:

• Increase distance, speed and hill work gradually instead of all at once.
• Warm up with a few minutes of easy activity before you run.
• Strengthen your calves, thighs, hips and core.
• Replace running shoes when the cushioning or tread is worn out.
• Wear shoes that fit well and suit the kind of running you do.
• Stop and rest when something hurts instead of running through the pain.

Frequently Asked Questions About Running Injuries