The 5 Most Common Running Injuries (and How to Prevent Them)

April 13, 2026

Running is one of the best ways to stay active, but it’s also one of the most common causes of overuse injuries. At our Spokane Valley physical therapy clinic, we regularly help runners overcome pain and get back to doing what they love.

Whether you’re training for a race, running local Spokane trails, or just getting started, understanding the most common running injuries can help you stay healthy and consistent.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

Runner’s knee is one of the most common causes of knee pain from running.

Symptoms:

• Dull, aching pain around or behind the kneecap
• Pain with stairs, squatting, or downhill running

Causes:

• Poor running mechanics
• Weak hips and glutes
• Overtraining

Prevention Tips:

• Strengthen hips and glutes
• Avoid sudden mileage increases
• Address running form early

👉 Many runners in Spokane Valley are surprised to learn their knee pain often starts at the hips or feet.

2. Shin Splints (Medial Tibial Stress Syndrome)

Shin splints are a common issue, especially for newer runners or those increasing mileage quickly.

Symptoms:

• Pain along the shin bone
• Tenderness that worsens with activity

Causes:

• Rapid training increases
• Hard running surfaces
• Inefficient running form

Prevention Tips:

• Increase mileage gradually
• Strengthen calves and ankles
• Improve running mechanics

👉 A running analysis can identify issues like overstriding that contribute to shin splints.

3. Plantar Fasciitis in Runners

Plantar fasciitis is a leading cause of heel pain in runners.

Symptoms:

• Sharp heel pain (especially in the morning)
• Pain after running or long periods on your feet

Causes:

• Tight calves
• Poor foot mechanics
• Repetitive stress

Prevention Tips:

• Stretch calves regularly
• Strengthen foot muscles
• Manage training load

👉 Your foot strike pattern plays a major role in this condition.

4. IT Band Syndrome (Outside Knee Pain Running)

IT band syndrome is a frequent cause of pain on the outside of the knee.

Symptoms:

• Sharp or burning pain on the outside of the knee
• Pain that worsens during runs

Causes:

• Weak hip stabilizers
• Poor knee alignment
• Repetitive strain

Prevention Tips:

• Strengthen hips and glutes
• Improve movement control
• Progress training carefully

👉 This is one of the most common injuries we treat in runners in Spokane Valley.

5. Achilles Tendinitis

Achilles injuries are common in runners increasing speed or hill training.

Symptoms:

• Pain or stiffness in the back of the ankle, along the Achille tendon
• Morning stiffness or pain at the start of runs

Causes:

• Sudden increase in intensity
• Tight calf muscles
• Poor running mechanics

Prevention Tips:

• Progress training gradually
• Strengthen calves
• Monitor stride and cadence

👉 Small changes in running form can significantly reduce stress on the Achilles.

Why Running Injuries Happen (It’s Not Just Overuse)

Many runners are told their injury is due to “overuse”—but that’s only part of the story.

In reality, most running injuries are influenced by:

• Poor running mechanics
• Muscle imbalances
• Inefficient movement patterns

That means the solution isn’t always to run less… it’s to run more efficiently.

How Running Analysis Helps Prevent Injuries

At our Spokane Valley physical therapy clinic, we offer running analysis to help runners:

• Identify inefficient movement patterns
• Reduce stress on joints and tissues
• Improve running performance and efficiency

By analyzing your stride, cadence, and alignment, we can pinpoint the root cause of pain, not just treat symptoms.

Schedule a Running Analysis in Spokane Valley

If you’re dealing with pain or want to prevent future injuries, a running analysis is one of the most effective ways to stay healthy.

Schedule a running analysis at our Spokane Valley physical therapy clinic to get personalized insight into your running form and performance.

Call or text us at (509) 892-5442 to get started!