Common Running Injuries and How to Prevent Them

Running is one of the best ways to stay fit, boost mood, and explore the beautiful countryside around Castlewellan. But as any runner will tell you, it comes with risks. At Better Days Physiotherapy & Sports Injuries Clinic, we see many of the same injuries over and over again. The good news? Many are preventable with the right knowledge and approach. Here’s our evidence-based guide on common running injuries, why they occur, and practical strategies to help keep you on the trails and roads — pain-free.

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Common Running Injuries We See

These are the injuries that tend to arise among runners in and around Castlewellan (and beyond), based on clinical experience and the research.

Patellofemoral Pain Syndrome (“Runner’s Knee”)

Pain around or behind the kneecap, especially when going downhill, stairs, or after sitting for a while. This can be caused by weakness in hip abductors/glutes, deficits in quadriceps, overuse or sudden increase in training load.

Iliotibial Band Syndrome (ITBS)

Pain on the outer side of the knee (or sometimes hip), particularly after longer runs Tight lateral leg structures, insufficient glute strength, abrupt change in mileage or terrain can bring this issue on.

Achilles Tendinopathy Pain. Stiffness in Achilles area (especially mornings or after rest), swelling or thickening. This can be preceded by poor calf strength, sudden jump in training load, insufficient recovery

Medial Tibial Stress Syndrome (Shin Splints)

Pain along the inside of the shin, especially early in runs or on hard surfaces Often brought on by rapid increases in distance, muscle fatigue, weak supporting muscles, poor footwear or hard surfaces.

Stress Fractures

Localised pain that worsens with impact, may persist even at rest in later stages. Causes include excessive repetitive loading without enough recovery, possibly nutritional deficits, bone health issues.

Plantar Fasciitis

Heel or arch pain, worst first thing in morning or after rest. This is characterised often by foot arch strain, poor foot intrinsic strength, tight calf muscles, sudden load changes

Hamstring Strain / Tendinopathy

Sudden sharp pain (for strain) or gradual onset of discomfort, usually at the back of the thigh. Features include previous injury, muscle imbalance, poor flexibility, fatigue.

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Why These Injuries Occur

Drawing on current research and what we see at Better Days, the causes are often multifactorial (several things coming together), not just one thing:

Training errors: increasing distance, speed, or the number of sessions too quickly is a frequent red flag.

Previous injury history: if you’ve injured something before, without enough rehab, that area is more vulnerable.

Muscle weakness or imbalance: especially in glutes, hips, calves, core. Weakness here means other structures take the load they weren’t designed for.

Poor biomechanics or technique: things like over-striding, low cadence, trunk lean, poor foot strike can increase load.

Inadequate recovery: not enough rest, sleep, or nutrition; overtraining can overwhelm the body’s ability to repair.

Footwear & terrain: running in worn shoes, or on very hard surfaces without variation, adds stress.

Bone health and general conditioning: strong bones, good nutrition, balanced training help resist stress fractures.

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Evidence-Based Prevention Strategies

At Better Days we emphasise prevention as much as treatment. Here are strategies we recommend (and often deliver in clinic) to help runners avoid injury.

1. Structured and Gradual Training Progression

Increase distance, frequency or speed gradually. A common guideline is the “10% increase per week” rule, but in many cases being even more conservative is safer.

Incorporate cycles: mix harder runs / higher mileage with easier weeks.

2. Strength, Neuromotor, and Flexibility Work

Regular strengthening of hips, glutes, calves, and core. We often prescribe and supervise these programmes in clinic.

Eccentric work (especially for Achilles, hamstrings) has good evidence for preventing tendinopathy.

Flexibility / mobility of calves, hamstrings, hip flexors: making sure tight muscles don’t pull other areas out of alignment.

3. Gait / Biomechanical Assessment and Retraining

At Better Days we offer gait analysis (video + observation) to pick up on technique habits that may contribute to injury.

Adjustments like increasing cadence, reducing overstriding, improving trunk posture can reduce peak forces.

4. Recovery, Rest and Monitoring

Ensure rest days and recovery weeks are built into the training plan.

Pay attention to sleep, nutrition, hydration.

Listen to your body: if pain is persistent or worsening, reduce load early rather than pushing through.

5. Footwear and Surface Management

Use supportive and well-fitting shoes, replacing them when cushioning/wear declines.

Don’t switch surfaces drastically without adaptation (e.g., going from soft trails to hard concrete).

Rotate surfaces if possible to vary load and engage different muscles.

6. Education and Early Intervention

Recognise early warning signs: stiffness, soreness that persists beyond warm-up, swelling.

Seek help early — physiotherapy can help modify load, provide exercises, manual therapy, etc., before small issues become big ones.

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How Better Days Can Help You Stay Injury-Free

Here in Castlewellan, Better Days Physiotherapy & Sports Injuries Clinic is committed to helping runners get more out of their training, safely. Here’s what we offer that can make the difference:

Thorough initial assessment: strength tests, movement & gait analysis, training history to identify individual risks.

Tailored strength and conditioning programs: specific to your weak areas, delivered & supervised in our clinic so technique and progression are correct.

Gait retraining sessions**, using video or other feedback tools, to help adjust technique.

Load-management plans: whether you’re coming back from injury or ramping up to a new race or event, we support a safe return to full training.

Manual therapy / soft tissue work where needed to address tightness, biomechanical restrictions.

Ongoing monitoring and education, helping you spot early signs, with adjustments to training, footwear, etc.

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Final Thoughts

Running is a wonderful sport but, like any repetitive activity, it comes with risk. The best way to stay injury-free is to:

Be proactive: assess, strengthen, monitor.

Increase load gradually; don’t let ambition outpace recovery.

Get expert help early if things feel off.

At Better Days Physiotherapy & Sports Injuries Clinic in Castlewellan, we’re here to support runners of all levels — whether you’re doing casual jogs, training for the Christmas Cracker, or building running volume for Hyrox. If you want help designing your plan, improving your gait, or navigating back from pain, give us a shout. Stay strong, run happy, and enjoy every Better Day on your run.