The 5 Most Common Running Injuries (And How to Treat Them)
Running seems simple — lace up and go — but it places repetitive stress on the same joints, muscles, and tissues over and over again. Even small imbalances in strength, form, or mobility can add up over miles, leading to pain or injury.
READ: Post-Season Physical Therapy Assessments: Why Every Athlete Needs One
Experienced runners aren’t immune. In fact, they often push through warning signs or maintain high mileage without addressing underlying issues. Tight calves, poor hip control, or limited ankle mobility can all contribute to overuse injuries, even with good shoes and smart programming.
Other common culprits include:
Sudden increases in mileage or intensity
Lack of cross-training or recovery
Poor running mechanics or posture
Weakness or stiffness in supporting muscles
Injury doesn’t always mean something “broke” — it often means something is overloaded. The good news? With the right treatment and performance-based physical therapy, most running injuries can be managed and prevented.
Injury #1: Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is one of the most common overuse injuries in the sport, causing a dull, aching pain around or behind the kneecap. Symptoms often worsen when running downhill, climbing stairs, or sitting for long periods with knees bent.
This condition isn’t always about the knee itself — it’s often the result of poor tracking of the kneecap due to muscle imbalances, hip weakness, or limited ankle mobility. Overstriding, sudden increases in training volume, or repetitive hill running can all contribute to the problem.
How to treat it:
Strengthening the quads, hips, and glutes (especially the hip abductors)
Improving ankle and hip mobility to reduce compensations
Adjusting running cadence and stride mechanics
Gradual return-to-run progression with load monitoring
Soft tissue and mobility work to ease surrounding tension
At Zero Point One, runner’s knee is treated with a full-chain approach — addressing the strength, mobility, and movement mechanics that caused the pain in the first place, so you can return to running without fear of it coming back.
Injury #2: IT Band Syndrome
IT Band Syndrome is known for its sharp, stabbing pain on the outside of the knee — often showing up mid-run or shortly after. The iliotibial (IT) band is a thick band of connective tissue that runs along the outside of the thigh, helping stabilize the knee during movement.
Contrary to popular belief, the IT band itself doesn’t “tighten” — it becomes irritated due to friction and poor movement mechanics, often caused by weak glutes, overstriding, or excessive downhill running.
How to treat it:
Targeted glute strengthening (especially the glute medius)
Lateral hip stability drills
Controlled return-to-run programming
Modifications in running cadence or stride length
Soft tissue work to reduce surrounding tension (not “stretching” the IT band)
At Zero Point One, IT band pain is approached with movement re-education and progressive load management — ensuring you return to running with better mechanics and less risk of reinjury.
READ: The Role of Physical Therapy in Enhancing Athletic Performance
Injury #3: Achilles Tendinopathy
Achilles tendinopathy causes pain and stiffness along the back of the heel or lower calf, especially during the first few steps after rest or at the start of a run. It’s common in runners who increase mileage too quickly, lack calf strength, or have limited ankle mobility.
Unlike a tear or acute injury, tendinopathy is a gradual overload of the tendon — a breakdown in tissue that’s not being given enough time (or the right kind of stimulus) to adapt.
How to treat it:
Progressive loading exercises (like eccentric calf raises)
Ankle mobility drills to reduce compensations
Strengthening the calves, foot muscles, and posterior chain
Modifying training intensity and surface
Avoiding excessive rest — tendons need movement, not total shutdown
Zero Point One builds rehab programs that emphasize tendon reconditioning — helping you reduce pain while rebuilding strength and tissue resilience for long-term performance.
Injury #4: Plantar Fasciitis
Plantar fasciitis is a nagging pain at the bottom of the foot, usually near the heel. It tends to feel worst first thing in the morning or after long periods of standing, walking, or running. The plantar fascia — a band of connective tissue under the foot — becomes irritated or inflamed from repetitive stress.
Runners often develop this condition from poor foot mechanics, tight calves, low arch control, or sudden changes in training volume.
How to treat it:
Strengthening the intrinsic foot muscles and calf complex
Soft tissue mobilization for the arch and posterior chain
Footwear and load management strategies
Ankle mobility work to restore natural foot function
Controlled return-to-run plans to rebuild tissue tolerance
At Zero Point One, plantar fasciitis is treated with a whole-chain approach — not just stretching the foot, but correcting the mechanics and strength deficits that led to it in the first place.
READ: How Physical Therapy Can Enhance Off-Season Training for Athletes in NYC
Injury #5: Shin Splints
Shin splints — formally known as medial tibial stress syndrome — cause aching or sharp pain along the inner edge of the shinbone. They’re especially common in newer runners or those increasing mileage or intensity too quickly.
This condition stems from repetitive stress on the muscles, tendons, and bone tissue in the lower leg. Poor shock absorption, weak posterior chain muscles, or stiff ankles can all contribute to excessive strain in the shin region.
How to treat it:
Strengthening the calves, glutes, and foot stabilizers
Gradual mileage progression and rest from high-impact surfaces
Gait analysis and stride correction
Mobility work for the ankles and hips
Switching to lower-impact cross-training during acute flare-ups
At Zero Point One, shin splints aren’t just about rest — they’re an opportunity to improve the biomechanics and strength that prevent the issue from coming back.
How Performance Physical Therapy Helps You Run Stronger, Longer
Running injuries don’t just need rest — they need strategy. At Zero Point One in NoMad, Manhattan, performance physical therapy is built for runners who want more than symptom relief. It’s about identifying the root cause of pain, correcting movement patterns, and creating a long-term plan for resilience.
Every runner is different. That’s why your treatment starts with a full-body movement assessment — not just a quick look at the injured area. From there, you’ll get a tailored program that blends hands-on therapy, strength training, mobility work, and sport-specific coaching.
Whether you're training for a race or trying to make running a lifelong habit, you deserve care that keeps you moving with confidence. Performance therapy at Zero Point One bridges the gap between rehab and peak performance — so you can run smarter, stronger, and injury-free.