Preventing running injuries: knee, shins and Achilles tendon

1. Why runners get injured

The main cause is raising mileage or intensity too fast: the load exceeds what tendons and bones can adapt to. Other factors: worn-out shoes, weak muscles, too little rest and always running on the same hard surface. A good starting point is not raising weekly volume by more than 10%, with a lighter week every 3-4.

2. The most common injuries

Runner's knee: pain in front of or around the kneecap, often downhill. Shin splints: pain along the inner edge of the shinbone. Plantar fasciitis: heel pain, especially in the morning. Achilles tendinopathy: stiffness and pain behind the ankle. They're almost always overuse injuries: spotting them early avoids months off.

3. How to prevent them: strength, mobility and variety

Two strength sessions a week (squats, lunges, glute bridges, calf raises, planks) make tendons and muscles more resilient. Do a 5-10 minute dynamic warm-up, vary surfaces (dirt, park, asphalt) and alternate easy and hard days. Sleep and nutrition complete recovery.

Add running on soft terrain and cycling as low-impact aerobic work to build volume without stressing your joints.

4. When to stop and when to see a professional

A niggle that gets worse while running, changes your stride or persists at rest is a sign to stop. Cut the load right away instead of gritting your teeth. If pain lasts more than a week, is sharp or wakes you at night, or there's swelling, see a sports doctor or physiotherapist. Returning gradually, alternating running and walking, is safer than going back to where you were.

This content is informational and does not replace medical advice.