🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 142 (from laksa012)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa142.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment","crawl_time":1770084522,"first_indexed_time":1499190420,"http_code":200,"src_unparsed":"com,webmd!www,\/fitness-exercise\/running-injuries-causes-prevention-treatment s443","src_root_hash":"18365360746078618142","history_drop_reason":null,"meta_title":"Common Running Injuries: Causes, Prevention, and Treatment","meta_descriptions":["WebMD explains the causes, prevention, and treatment of common running injuries."],"attrs_boilerpipe_text":"6 min read\nRunning injuries\nusually happen when you push yourself too hard. The way your body moves also plays a role.\nYou can prevent many of them. Here's how.\n1. Runner's\nknee\n.\nThis is a common overuse injury. Runner's\nknee\n (often called Patellofemoral syndrome) has several different causes. It often happens when your kneecap is out of alignment.\nOver time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:\nGoing up or down stairs\nSquatting\nSitting with the knee bent for a long time\n2. Stress fracture.\nThis is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity.\nPain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery.\n3. Shin splint.\nThis is pain that happens in the front or inside of the lower leg along the shin bone (tibia).\nShin splints\n (also called medial tibial stress syndrome or MTSS) are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly.  Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal to determine which you have.\nPeople with flat feet are more likely to develop shin splints.\nTreatment includes:\nReduce your mileage \nSlow your pace\nStretching exercises\n4. Achilles\ntendinopathy\n. \nFormerly called tendinitis, this is chronic degenerative changes to the\nAchilles tendon\n. That's the large tendon that attaches the\ncalf\nto the back of the heel.\nAchilles tendinitis causes pain or burning and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.\nTreatment includes:\nRest\nIcing the area\nCalf stretches\n5. Muscle pull.\nThis is a small tear in your muscle, also called a\nmuscle strain\n. It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.\nTreatment includes RICE: rest, ice, compression, and elevation.\nMuscle pull commonly affects these muscles:\nHamstrings\nQuadriceps\nCalf\nGroin\n6.\nAnkle sprain\n.\nThis is the accidental\nstretching\nor tearing of ligaments surrounding the\nankle\n. It often happens when the foot twists or rolls inward.\nSprains typically get better with rest, ice, compression, and elevating the foot.\n7.\nPlantar fasciitis\n.\nAn\ninflammation\nof the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning. \nPeople with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.\nTreatment includes:\nCalf stretches\nRest\nIcing the bottom of the foot\nWearing good shoes at all times (even at home or on the beach)\n8. IT (iliotibial) band syndrome.\nThis syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.\nIT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.\nTreatment includes:\nCutting back on exercise\nHeat and stretching before\nexercise\nIcing the area after activity\n9.\nBlisters\n.\nThese are fluid-filled sacks on the surface of the\nskin\n. They are caused by friction between your shoes\/socks and skin.\nTo help prevent blisters:\nStart using new shoes gradually\nWear socks with a double layer\nApply petroleum jelly on areas prone to blisters\n10. Temperature-related injuries.\nThese include\n:\nSunburn\nHeat exhaustion\nFrostbite\nHypothermia\nYou can prevent these by dressing appropriately, staying hydrated, and using\nsunscreen\n.\nBy taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.\nListen to your body:\nDon't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.\nCreate a running plan:\nBefore beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.\nWarm-up and stretch:\nMany injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps.\nAlso, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.\nStrength train:\nAdd\nweight training\nand\nab exercises\nto your routine. This strengthens muscles and develops core strength.\nCross train\n: Mix up your fitness routine. Don't only run. Try\nswimming\n, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.\nDress appropriately:\nWear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.\nBe shoe smart:\nWear proper-fitting socks and shoes with good support. Remember thatrunning shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have\nfoot problems\n, such as flat feet or high arches, consider using orthotic shoe inserts.\nRun wisely:\nRun on a flat, smooth surface and avoid steep hills until your body gets used to the activity.\nBe safe:\nRun during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.\nWeather matters:\nMonitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.\nStay hydrated:\nMake sure you drink an extra 1 1\/2 to 2 1\/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.\nMost running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your\nhealth care\nprovider. You may need more advanced treatment to resolve your running injury.\nRest:\nTake it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.\nIce and cold therapy:\nApply ice packs to reduce pain, inflammation, and swelling.\nCompression:\nWrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.\nElevate:\nIf you sprain your ankle or hurt your foot, elevate it to reduce swelling.\nStretch:\nTo reduce pain and tension of the affected area, gently stretch and\nmassage\nthe injured area.\nPain relievers:\nTake over-the-counter pain relievers, such as\nacetaminophen\n(\nTylenol\n) or anti-inflammatory\nmedications\n, such as\nibuprofen\n(\nAdvil\n,\nMotrin\n) and\nnaproxen\n(\nAleve\n), as recommended by your health care provider to relieve pain and inflammation.\nDon't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.","attrs_markdown":"[Skip to main content](https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment#main-container)\n\n[![Logo for WebMD](https:\/\/img.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/logos\/webmd\/web\/webmd_logo_white.svg)](https:\/\/www.webmd.com\/)\n\n- [Home](https:\/\/www.webmd.com\/)\n- [Conditions]()\n  Back\n  \n  Conditions[![](https:\/\/img.lb.wbmdstatic.com\/webmd_v1_static_vue\/091e9c5e81e52376\/client\/img\/arrow-right.4012ff31.svg) View All](https:\/\/www.webmd.com\/a-to-z-guides\/health-topics)\n  \n  - [ADD\/ADHD](https:\/\/www.webmd.com\/add-adhd\/default.htm)\n  - [Allergies](https:\/\/www.webmd.com\/allergies\/default.htm)\n  - [Arthritis](https:\/\/www.webmd.com\/arthritis\/default.htm)\n  - [Atrial fibrillation](https:\/\/www.webmd.com\/heart-disease\/atrial-fibrillation\/default.htm)\n  - [Breast Cancer](https:\/\/www.webmd.com\/breast-cancer\/default.htm)\n  - [Cancer](https:\/\/www.webmd.com\/cancer\/default.htm)\n  - [Crohn's Disease](https:\/\/www.webmd.com\/ibd-crohns-disease\/crohns-disease\/default.htm)\n  - [Depression](https:\/\/www.webmd.com\/depression\/default.htm)\n  - [Diabetes](https:\/\/www.webmd.com\/diabetes\/default.htm)\n  - [DVT](https:\/\/www.webmd.com\/dvt\/default.htm)\n  - [Eczema](https:\/\/www.webmd.com\/skin-problems-and-treatments\/eczema\/default.htm)\n  - [Eye Health](https:\/\/www.webmd.com\/eye-health\/default.htm)\n  - [Heart Disease](https:\/\/www.webmd.com\/heart-disease\/default.htm)\n  - [HIV & AIDS](https:\/\/www.webmd.com\/hiv-aids\/default.htm)\n  - [Hypertension](https:\/\/www.webmd.com\/hypertension-high-blood-pressure\/default.htm)\n  - [Lung Disease](https:\/\/www.webmd.com\/lung\/default.htm)\n  - [Lupus](https:\/\/www.webmd.com\/lupus\/default.htm)\n  - [Mental Health](https:\/\/www.webmd.com\/mental-health\/default.htm)\n  - [Multiple Sclerosis](https:\/\/www.webmd.com\/multiple-sclerosis\/default.htm)\n  - [Migraine](https:\/\/www.webmd.com\/migraines-headaches\/default.htm)\n  - [Pain Management](https:\/\/www.webmd.com\/pain-management\/default.htm)\n  - [Psoriasis](https:\/\/www.webmd.com\/skin-problems-and-treatments\/psoriasis\/default.htm)\n  - [Psoriatic Arthritis](https:\/\/www.webmd.com\/arthritis\/psoriatic-arthritis\/default.htm)\n  - [Rheumatoid Arthritis](https:\/\/www.webmd.com\/rheumatoid-arthritis\/default.htm)\n  - [Sexual Conditions](https:\/\/www.webmd.com\/sexual-conditions\/default.htm)\n  - [Skin Problems](https:\/\/www.webmd.com\/skin-problems-and-treatments\/default.htm)\n  - [Sleep Disorders](https:\/\/www.webmd.com\/sleep-disorders\/default.htm)\n  - [Ulcerative Colitis](https:\/\/www.webmd.com\/ibd-crohns-disease\/ulcerative-colitis\/default.htm)\n  - [![](https:\/\/img.lb.wbmdstatic.com\/webmd_v1_static_vue\/091e9c5e81e52376\/client\/img\/arrow-right.4012ff31.svg) View All](https:\/\/www.webmd.com\/a-to-z-guides\/health-topics)\n- [Drugs & Supplements]()\n  Back\n  \n  Drugs & Supplements\n  \n  - [Drugs](https:\/\/www.webmd.com\/drugs\/2\/index)\n  - [Supplements](https:\/\/www.webmd.com\/vitamins\/index)\n  - [Pill Identifier](https:\/\/www.webmd.com\/pill-identification\/default.htm)\n  - [Interaction Checker](https:\/\/www.webmd.com\/interaction-checker\/default.htm)\n  - [Pet Medications](https:\/\/www.webmd.com\/pets\/pet-meds)\n- [Well-Being]()\n  Back\n  \n  Well-Being\n  \n  - [Aging Well](https:\/\/www.webmd.com\/healthy-aging\/default.htm)\n  - [Baby](https:\/\/www.webmd.com\/parenting\/baby\/default.htm)\n  - [Birth Control](https:\/\/www.webmd.com\/sex\/birth-control\/default.htm)\n  - [Children's Health](https:\/\/www.webmd.com\/children\/default.htm)\n  - [Diet & Weight Management](https:\/\/www.webmd.com\/diet\/default.htm)\n  - [Fitness & Exercise](https:\/\/www.webmd.com\/fitness-exercise\/default.htm)\n  - [Food & Recipes](https:\/\/www.webmd.com\/food-recipes\/default.htm)\n  - [Health & Balance](https:\/\/www.webmd.com\/balance\/default.htm)\n  - [Healthy Beauty](https:\/\/www.webmd.com\/beauty\/default.htm)\n  - [Men's Health](https:\/\/www.webmd.com\/men\/default.htm)\n  - [Parenting](https:\/\/www.webmd.com\/parenting\/default.htm)\n  - [Pet Health](https:\/\/www.webmd.com\/pets\/default.htm)\n  - [Pregnancy](https:\/\/www.webmd.com\/baby\/default.htm)\n  - [Sex & Relationships](https:\/\/www.webmd.com\/sex-relationships\/default.htm)\n  - [Teen Health](https:\/\/www.webmd.com\/teens\/default.htm)\n  - [Women's Health](https:\/\/www.webmd.com\/women\/default.htm)\n- [Symptom Checker](https:\/\/symptoms.webmd.com\/default.htm)\n- [Find a Doctor](https:\/\/doctor.webmd.com\/)\n- [More]()\n  Back\n  \n  More\n  \n  - [News](https:\/\/www.webmd.com\/news\/default.htm)\n  - [Blogs](https:\/\/blogs.webmd.com\/default.htm)\n  - [Podcasts](https:\/\/www.webmd.com\/podcasts\/default.htm)\n  - [Webinars](https:\/\/www.webmd.com\/webinar\/default.htm)\n  - [Newsletters](https:\/\/www.webmd.com\/newsletters)\n  - [Videos](https:\/\/www.webmd.com\/a-to-z-guides\/videos)\n  - [WebMD Surveys](https:\/\/surveys.webmd.com\/survey\/lu3n6U0tmKKU?eid=webmdheader)\n  - [WebMD Magazine](https:\/\/www.webmd.com\/magazine\/default.htm)\n  - [Best Hospitals](https:\/\/doctor.webmd.com\/choice-awards)\n  - [Support Groups](https:\/\/www.webmd.com\/facebook-groups)\n- [Privacy & More]()\n\nSubscribe\n\n[Log In](https:\/\/member.webmd.com\/signin?appid=1&returl=https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment)\n\nSubscribe\n\n- [Fitness & Exercise](https:\/\/www.webmd.com\/fitness-exercise\/default.htm)\/\n\n[![](https:\/\/img.lb.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/sitefronts\/branding\/jumpstart-logo-color.svg)](https:\/\/www.webmd.com\/fitness-exercise\/default.htm)\n\nHealth & Fitness Guide\n\n- Overview\n  - [The Basics](https:\/\/www.webmd.com\/fitness-exercise\/exercise-weight-control)\n  - [Exercise Benefits](https:\/\/www.webmd.com\/fitness-exercise\/exercise-healthy-heart)\n- Tips for Success\n  - [Beating the Obstacles](https:\/\/www.webmd.com\/fitness-exercise\/home-gym-ideas)\n  - [Getting Better](https:\/\/www.webmd.com\/fitness-exercise\/boost-exercise-routine)\n  - [Avoiding Sports Injuries](https:\/\/www.webmd.com\/fitness-exercise\/workout-injuries-prevention-and-treatment)\n- [Get Lean](https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-heart-rate-fat-burning-cardio)\n- Get Strong\n  - [Upper Body](https:\/\/www.webmd.com\/fitness-exercise\/3-best-exercises-for-a-lats-workout)\n  - [Lower Body](https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-of-squats)\n  - [Workout Types](https:\/\/www.webmd.com\/fitness-exercise\/p90x-workout)\n- [Fuel Your Body](https:\/\/www.webmd.com\/fitness-exercise\/good-protein-sources)\n- [View Full Guide](https:\/\/www.webmd.com\/fitness-exercise\/default.htm)\n\n# 10 Common Running Injuries: Prevention and Treatment\n![](https:\/\/img.lb.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/articles\/biographies\/wheeler_tyler_382x382.jpg?resize=51px:51px&output-quality=75)\n\nWritten by [Hedy Marks](https:\/\/www.webmd.com\/bio\/hedy-marks)\n\nMedically Reviewed by [Tyler Wheeler, MD](https:\/\/www.webmd.com\/bio\/wheeler.tyler) on June 08, 2024\n\n- [Tips to Prevent Running Injuries](https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment#091e9c5e80a1d62a-5-5)\n- [Treatment of Common Running Injuries](https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment#091e9c5e80a1d62a-7-7)\n\n6 min read\n\n[Running injuries](https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment) usually happen when you push yourself too hard. The way your body moves also plays a role.\n\nYou can prevent many of them. Here's how.\n\n**1\\. Runner's** [**knee**](https:\/\/www.webmd.com\/pain-management\/knee-pain\/knee-pain-overview)**.** This is a common overuse injury. Runner's [knee](https:\/\/www.webmd.com\/pain-management\/knee-pain\/cm\/rm-quiz-know-your-knees) (often called Patellofemoral syndrome) has several different causes. It often happens when your kneecap is out of alignment.\n\nOver time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:\n\n- Going up or down stairs\n- Squatting\n- Sitting with the knee bent for a long time\n\n**2\\. Stress fracture.** This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity.\n\nPain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery.\n\n**3\\. Shin splint.** This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). [Shin splints](https:\/\/www.webmd.com\/fitness-exercise\/shin-splints) (also called medial tibial stress syndrome or MTSS) are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly. Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal to determine which you have.\n\nPeople with flat feet are more likely to develop shin splints.\n\nTreatment includes:\n\n- Reduce your mileage\n- Slow your pace\n- [Stretching exercises](https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-stretch)\n\n**4\\. Achilles** [**tendinopathy**](https:\/\/www.webmd.com\/fitness-exercise\/arthritis-tendinosis)**.** Formerly called tendinitis, this is chronic degenerative changes to the [Achilles tendon](https:\/\/www.webmd.com\/fitness-exercise\/guide\/achilles-tendon-injury). That's the large tendon that attaches the [calf](https:\/\/www.webmd.com\/fitness-exercise\/strengthening-calf-muscles) to the back of the heel.\n\nAchilles tendinitis causes pain or burning and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.\n\nTreatment includes:\n\n- Rest\n- Icing the area\n- Calf stretches\n\n**5\\. Muscle pull.** This is a small tear in your muscle, also called a [muscle strain](https:\/\/www.webmd.com\/fitness-exercise\/muscle-strain). It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.\n\nTreatment includes RICE: rest, ice, compression, and elevation.\n\nMuscle pull commonly affects these muscles:\n\n- Hamstrings\n- Quadriceps\n- Calf\n- Groin\n\n**6\\.** [**Ankle sprain**](https:\/\/www.webmd.com\/fitness-exercise\/what-is-an-ankle-sprain)**.** This is the accidental [stretching](https:\/\/www.webmd.com\/fitness-exercise\/video\/gym-smarts-stretching-hamstrings-calves) or tearing of ligaments surrounding the [ankle](https:\/\/www.webmd.com\/fitness-exercise\/guide\/ankle-injuries-causes-and-treatments). It often happens when the foot twists or rolls inward.\n\nSprains typically get better with rest, ice, compression, and elevating the foot.\n\n**7\\.** [**Plantar fasciitis**](https:\/\/www.webmd.com\/fitness-exercise\/understanding-plantar-fasciitis-basics)**.** An [inflammation](https:\/\/www.webmd.com\/women\/ss\/slideshow-what-is-inflammation) of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning.\n\nPeople with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.\n\nTreatment includes:\n\n- Calf stretches\n- Rest\n- Icing the bottom of the foot\n- Wearing good shoes at all times (even at home or on the beach)\n\n**8\\. IT (iliotibial) band syndrome.** This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.\n\nIT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.\n\nTreatment includes:\n\n- Cutting back on exercise\n- Heat and stretching before [exercise](https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-7-most-effective-exercises)\n- Icing the area after activity\n\n**9\\.** [**Blisters**](https:\/\/www.webmd.com\/skin-problems-and-treatments\/understanding-blisters-basics)**.** These are fluid-filled sacks on the surface of the [skin](https:\/\/www.webmd.com\/beauty\/cosmetic-procedures-overview-skin). They are caused by friction between your shoes\/socks and skin.\n\nTo help prevent blisters:\n\n- Start using new shoes gradually\n- Wear socks with a double layer\n- Apply petroleum jelly on areas prone to blisters\n\n**10\\. Temperature-related injuries.** These include**:**\n\n- [Sunburn](https:\/\/www.webmd.com\/skin-problems-and-treatments\/sunburn)\n- [Heat exhaustion](https:\/\/www.webmd.com\/fitness-exercise\/heat-exhaustion)\n- [Frostbite](https:\/\/www.webmd.com\/skin-problems-and-treatments\/frostbite-how-spot-treat-prevent)\n- [Hypothermia](https:\/\/www.webmd.com\/a-to-z-guides\/what-is-hypothermia)\n\nYou can prevent these by dressing appropriately, staying hydrated, and using [sunscreen](https:\/\/www.webmd.com\/drugs\/minocycline-minocin).\n\n## Tips to Prevent Running Injuries\nBy taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.\n\n**Listen to your body:** Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.\n\n**Create a running plan:** Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.\n\n**Warm-up and stretch:** Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps.\n\nAlso, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.\n\n**Strength train:** Add [weight training](https:\/\/www.webmd.com\/fitness-exercise\/default.htm) and [ab exercises](https:\/\/www.webmd.com\/men\/default.htm) to your routine. This strengthens muscles and develops core strength.\n\n**Cross train**: Mix up your fitness routine. Don't only run. Try [swimming](https:\/\/www.webmd.com\/fitness-exercise\/default.htm), biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.\n\n**Dress appropriately:** Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.\n\n**Be shoe smart:** Wear proper-fitting socks and shoes with good support. Remember thatrunning shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have [foot problems](https:\/\/www.webmd.com\/pain-management\/foot-pain-causes-and-treatments), such as flat feet or high arches, consider using orthotic shoe inserts.\n\n**Run wisely:** Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity.\n\n**Be safe:** Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.\n\n**Weather matters:** Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.\n\n**Stay hydrated:** Make sure you drink an extra 1 1\/2 to 2 1\/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.\n\n## Treatment of Common Running Injuries\nMost running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your [health care](https:\/\/www.webmd.com\/health-insurance\/cm\/rm-quiz-insurance-basics) provider. You may need more advanced treatment to resolve your running injury.\n\n**Rest:** Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.\n\n**Ice and cold therapy:** Apply ice packs to reduce pain, inflammation, and swelling.\n\n**Compression:** Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.\n\n**Elevate:** If you sprain your ankle or hurt your foot, elevate it to reduce swelling.\n\n**Stretch:** To reduce pain and tension of the affected area, gently stretch and [massage](https:\/\/www.webmd.com\/balance\/massage-therapy-styles-and-health-benefits) the injured area.\n\n**Pain relievers:** Take over-the-counter pain relievers, such as [acetaminophen](https:\/\/www.webmd.com\/drugs\/tylenol-acetaminophen) ([Tylenol](https:\/\/www.webmd.com\/drugs\/otc-brands\/tylenol-pain-headache-fever-products)) or anti-inflammatory [medications](https:\/\/www.webmd.com\/drugs\/index-drugs.aspx), such as [ibuprofen](https:\/\/www.webmd.com\/drugs\/ibuprofen-advil-motrin) ([Advil](https:\/\/www.webmd.com\/drugs\/otc-brands\/advil-pain-headache-fever-products), [Motrin](https:\/\/www.webmd.com\/drugs\/ibuprofen-advil-motrin)) and [naproxen](https:\/\/www.webmd.com\/drugs\/naproxen) ([Aleve](https:\/\/www.webmd.com\/drugs\/naproxen)), as recommended by your health care provider to relieve pain and inflammation.\n\nDon't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.\n\nSources\n\nUpdate History\n\nShare\n\nPrint\n\nSave\n\nSOURCES:\n\nStop Sports Injuries: \"Running Injury Prevention.\"\n\nSports Injury Clinic: \"Running Injuries,\" \"Blisters.\"\n\nAmerican Orthopaedic Society for Sports Medicine: \"Running and Jogging Injuries.\"\n\nNicholas Institute of Sports Medicine and Athletic Trauma (NISMAT) at Lenox Hill Hospital: \"Running Injuries.\"\n\nAmerican Podiatric Medical Association: \"Top 5 Running Injuries.\"\n\nAmerican Academy of Orthopaedic Surgeons.\n\nMayo Clinic: \"Nutrition and Healthy Eating\" and \"Stretching: Focus on flexibility.\"\n\n[View privacy policy, copyright and trust info](https:\/\/www.webmd.com\/about-webmd-policies\/about-privacy-policy)\n\nShare\n\nPrint\n\nSave\n\n[View privacy policy, copyright and trust info](https:\/\/www.webmd.com\/about-webmd-policies\/about-privacy-policy)\n\n### More on Health & Fitness\n![photo of more on back pain](https:\/\/img.lb.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/hpt_toc_redesign\/more_on\/MoreOn_BackPain.png?resize=300px:*&output-quality=75)\n\n[Discover the Health Benefits of Exercise](https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-exercise)\n\n[Take Your Workout to the Next Level](https:\/\/www.webmd.com\/fitness-exercise\/boost-exercise-routine)\n\n[Exercise Calculator: How Many Calories Do You Burn?](https:\/\/www.webmd.com\/fitness-exercise\/healthtool-exercise-calculator)\n\nRecommended\n\n![photo of woman doing yoga at home](https:\/\/img.lb.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/site_front_toc_redesign\/fitness_site_front_toc_redesign\/1500x1500_fitness_site_front_chapter_2_1340013135.jpg?resize=500px:*&output-quality=75)\n\n### Related Links\n- [Health & Fitness News](https:\/\/www.webmd.com\/fitness-exercise\/news-features)\n- [Health & Fitness Reference](https:\/\/www.webmd.com\/fitness-exercise\/medical-reference\/default.htm)\n- [Health & Fitness Slideshows](https:\/\/www.webmd.com\/fitness-exercise\/ss\/default.htm)\n- [Health & Fitness Quizzes](https:\/\/www.webmd.com\/fitness-exercise\/quiz\/default.htm)\n- [Health & Fitness Videos](https:\/\/www.webmd.com\/fitness-exercise\/video\/default.htm)\n- [Fitness and Exercise](https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-exercise)\n- [Exercise and Weight Loss](https:\/\/www.webmd.com\/fitness-exercise\/exercise-weight-control)\n- [Get Strong](https:\/\/www.webmd.com\/fitness-exercise\/exercises-for-muscular-strength)\n- [Benefits of Running](https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running)\n- [Healthy Eating](https:\/\/www.webmd.com\/food-recipes\/vitamins-and-minerals-good-food-sources)\n- [Weight Loss & Obesity](https:\/\/www.webmd.com\/obesity\/what-obesity-is)\n- [Food Calculator](https:\/\/www.webmd.com\/diet\/healthtool-food-calorie-counter)\n- [Exercise Calculator](https:\/\/www.webmd.com\/fitness-exercise\/healthtool-exercise-calculator)\n- [BMI Calculator](https:\/\/www.webmd.com\/diet\/body-bmi-calculator)\n\n### Sign up for our free Food & Fitness Newsletter\n#### Get tips for eating better and exercising smarter\n\n![WebMD: Better information. Better health.](https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/logos\/webmd\/web\/webmd_logo.svg)\n\nSubscribe\n\n![](https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/newsletters\/overlay\/follow-checkmark.png)\n\n## Thanks for subscribing\\!\n###\n\nBy clicking Subscribe, I agree to the WebMD [Terms & Conditions](https:\/\/www.webmd.com\/about-webmd-policies\/about-terms-and-conditions-of-use) & [Privacy Policy](https:\/\/www.webmd.com\/about-webmd-policies\/about-privacy-policy) and understand that I may opt out of WebMD subscriptions at any time. This site is protected by reCAPTCHA and the Google [Privacy Policy](https:\/\/policies.google.com\/privacy) and [Terms of Service](https:\/\/policies.google.com\/terms) apply.\n\n### Follow WebMD on Social Media\n### Download WebMD App\n[![App Store Image](https:\/\/img.webmd.com\/vim\/live\/webmd\/consumer_assets\/site_images\/tocs\/community\/thumbnails\/ios-dwnld.png?resize=90:32)](https:\/\/taps.io\/Bzg3Q)[![Andriod Store Image](https:\/\/img.webmd.com\/vim\/live\/webmd\/consumer_assets\/site_images\/tocs\/community\/thumbnails\/android-dwnld.png?resize=90:32)](https:\/\/taps.io\/Bzg2w)\n\n[Policies]()\n\n[About]()\n\n[For Advertisers]()\n\n- [Privacy Policy](https:\/\/www.webmd.com\/about-webmd-policies\/about-privacy-policy)\n- [Cookie Policy](https:\/\/www.webmd.com\/about-webmd-policies\/cookie-policy)\n- [Editorial Policy](https:\/\/www.webmd.com\/about-webmd-policies\/about-editorial-policy)\n- [Advertising Policy](https:\/\/www.webmd.com\/about-webmd-policies\/about-advertising-policy)\n- [Correction Policy](https:\/\/www.webmd.com\/about-webmd-policies\/webmd-corrections-policies)\n- [Terms of Use](https:\/\/www.webmd.com\/about-webmd-policies\/about-terms-and-conditions-of-use)\n- [Accessibility Statement](https:\/\/www.webmd.com\/about-webmd-policies\/accessibility-statement)\n\n- [![TRUSTe](https:\/\/privacy-policy.truste.com\/privacy-seal\/seal?rid=07326333-3522-463d-81bf-f00fd7171fff)](https:\/\/privacy.truste.com\/privacy-seal\/validation?rid=07326333-3522-463d-81bf-f00fd7171fff)\n- ![TAG Registered Seal](https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/layout\/shared\/tag-registered.png?resize=*:60px)\n- ![Adchoices](https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/oncology\/1\/footer-images\/ad-choice.png)\n\n© 2005 - 2026 WebMD LLC, an [Internet Brands](https:\/\/www.internetbrands.com\/) company. All rights reserved. WebMD does not provide medical advice, diagnosis or treatment. [See additional information.](https:\/\/www.webmd.com\/about-webmd-policies\/additional-info)\n\n[![Logo for WebMD](https:\/\/img.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/oncology\/1\/images\/webmd-logo-white.svg)](https:\/\/www.webmd.com\/)\n\n![](https:\/\/sb\/p?c1=2&c2=6035829&cv=3.6&cj=1)","attrs_readable_markdown":"![](https:\/\/img.lb.wbmdstatic.com\/vim\/live\/webmd\/consumer_assets\/site_images\/articles\/biographies\/wheeler_tyler_382x382.jpg?resize=51px:51px&output-quality=75)\n\n6 min read\n\n[Running injuries](https:\/\/www.webmd.com\/fitness-exercise\/running-injuries-causes-prevention-treatment) usually happen when you push yourself too hard. The way your body moves also plays a role.\n\nYou can prevent many of them. Here's how.\n\n**1\\. Runner's** [**knee**](https:\/\/www.webmd.com\/pain-management\/knee-pain\/knee-pain-overview)**.** This is a common overuse injury. Runner's [knee](https:\/\/www.webmd.com\/pain-management\/knee-pain\/cm\/rm-quiz-know-your-knees) (often called Patellofemoral syndrome) has several different causes. It often happens when your kneecap is out of alignment.\n\nOver time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:\n\n- Going up or down stairs\n- Squatting\n- Sitting with the knee bent for a long time\n\n**2\\. Stress fracture.** This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity.\n\nPain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery.\n\n**3\\. Shin splint.** This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). [Shin splints](https:\/\/www.webmd.com\/fitness-exercise\/shin-splints) (also called medial tibial stress syndrome or MTSS) are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly. Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal to determine which you have.\n\nPeople with flat feet are more likely to develop shin splints.\n\nTreatment includes:\n\n- Reduce your mileage\n- Slow your pace\n- [Stretching exercises](https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-stretch)\n\n**4\\. Achilles** [**tendinopathy**](https:\/\/www.webmd.com\/fitness-exercise\/arthritis-tendinosis)**.** Formerly called tendinitis, this is chronic degenerative changes to the [Achilles tendon](https:\/\/www.webmd.com\/fitness-exercise\/guide\/achilles-tendon-injury). That's the large tendon that attaches the [calf](https:\/\/www.webmd.com\/fitness-exercise\/strengthening-calf-muscles) to the back of the heel.\n\nAchilles tendinitis causes pain or burning and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.\n\nTreatment includes:\n\n- Rest\n- Icing the area\n- Calf stretches\n\n**5\\. Muscle pull.** This is a small tear in your muscle, also called a [muscle strain](https:\/\/www.webmd.com\/fitness-exercise\/muscle-strain). It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.\n\nTreatment includes RICE: rest, ice, compression, and elevation.\n\nMuscle pull commonly affects these muscles:\n\n- Hamstrings\n- Quadriceps\n- Calf\n- Groin\n\n**6\\.** [**Ankle sprain**](https:\/\/www.webmd.com\/fitness-exercise\/what-is-an-ankle-sprain)**.** This is the accidental [stretching](https:\/\/www.webmd.com\/fitness-exercise\/video\/gym-smarts-stretching-hamstrings-calves) or tearing of ligaments surrounding the [ankle](https:\/\/www.webmd.com\/fitness-exercise\/guide\/ankle-injuries-causes-and-treatments). It often happens when the foot twists or rolls inward.\n\nSprains typically get better with rest, ice, compression, and elevating the foot.\n\n**7\\.** [**Plantar fasciitis**](https:\/\/www.webmd.com\/fitness-exercise\/understanding-plantar-fasciitis-basics)**.** An [inflammation](https:\/\/www.webmd.com\/women\/ss\/slideshow-what-is-inflammation) of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning.\n\nPeople with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.\n\nTreatment includes:\n\n- Calf stretches\n- Rest\n- Icing the bottom of the foot\n- Wearing good shoes at all times (even at home or on the beach)\n\n**8\\. IT (iliotibial) band syndrome.** This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.\n\nIT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.\n\nTreatment includes:\n\n- Cutting back on exercise\n- Heat and stretching before [exercise](https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-7-most-effective-exercises)\n- Icing the area after activity\n\n**9\\.** [**Blisters**](https:\/\/www.webmd.com\/skin-problems-and-treatments\/understanding-blisters-basics)**.** These are fluid-filled sacks on the surface of the [skin](https:\/\/www.webmd.com\/beauty\/cosmetic-procedures-overview-skin). They are caused by friction between your shoes\/socks and skin.\n\nTo help prevent blisters:\n\n- Start using new shoes gradually\n- Wear socks with a double layer\n- Apply petroleum jelly on areas prone to blisters\n\n**10\\. Temperature-related injuries.** These include**:**\n\n- [Sunburn](https:\/\/www.webmd.com\/skin-problems-and-treatments\/sunburn)\n- [Heat exhaustion](https:\/\/www.webmd.com\/fitness-exercise\/heat-exhaustion)\n- [Frostbite](https:\/\/www.webmd.com\/skin-problems-and-treatments\/frostbite-how-spot-treat-prevent)\n- [Hypothermia](https:\/\/www.webmd.com\/a-to-z-guides\/what-is-hypothermia)\n\nYou can prevent these by dressing appropriately, staying hydrated, and using [sunscreen](https:\/\/www.webmd.com\/drugs\/minocycline-minocin).\n\nBy taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.\n\n**Listen to your body:** Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.\n\n**Create a running plan:** Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.\n\n**Warm-up and stretch:** Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps.\n\nAlso, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.\n\n**Strength train:** Add [weight training](https:\/\/www.webmd.com\/fitness-exercise\/default.htm) and [ab exercises](https:\/\/www.webmd.com\/men\/default.htm) to your routine. This strengthens muscles and develops core strength.\n\n**Cross train**: Mix up your fitness routine. Don't only run. Try [swimming](https:\/\/www.webmd.com\/fitness-exercise\/default.htm), biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.\n\n**Dress appropriately:** Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.\n\n**Be shoe smart:** Wear proper-fitting socks and shoes with good support. Remember thatrunning shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have [foot problems](https:\/\/www.webmd.com\/pain-management\/foot-pain-causes-and-treatments), such as flat feet or high arches, consider using orthotic shoe inserts.\n\n**Run wisely:** Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity.\n\n**Be safe:** Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.\n\n**Weather matters:** Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.\n\n**Stay hydrated:** Make sure you drink an extra 1 1\/2 to 2 1\/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.\n\nMost running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your [health care](https:\/\/www.webmd.com\/health-insurance\/cm\/rm-quiz-insurance-basics) provider. You may need more advanced treatment to resolve your running injury.\n\n**Rest:** Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.\n\n**Ice and cold therapy:** Apply ice packs to reduce pain, inflammation, and swelling.\n\n**Compression:** Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.\n\n**Elevate:** If you sprain your ankle or hurt your foot, elevate it to reduce swelling.\n\n**Stretch:** To reduce pain and tension of the affected area, gently stretch and [massage](https:\/\/www.webmd.com\/balance\/massage-therapy-styles-and-health-benefits) the injured area.\n\n**Pain relievers:** Take over-the-counter pain relievers, such as [acetaminophen](https:\/\/www.webmd.com\/drugs\/tylenol-acetaminophen) ([Tylenol](https:\/\/www.webmd.com\/drugs\/otc-brands\/tylenol-pain-headache-fever-products)) or anti-inflammatory [medications](https:\/\/www.webmd.com\/drugs\/index-drugs.aspx), such as [ibuprofen](https:\/\/www.webmd.com\/drugs\/ibuprofen-advil-motrin) ([Advil](https:\/\/www.webmd.com\/drugs\/otc-brands\/advil-pain-headache-fever-products), [Motrin](https:\/\/www.webmd.com\/drugs\/ibuprofen-advil-motrin)) and [naproxen](https:\/\/www.webmd.com\/drugs\/naproxen) ([Aleve](https:\/\/www.webmd.com\/drugs\/naproxen)), as recommended by your health care provider to relieve pain and inflammation.\n\nDon't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

2 months ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	2.6 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment
Last Crawled	2026-02-03 02:08:42 (2 months ago)
First Indexed	2017-07-04 17:47:00 (8 years ago)
HTTP Status Code	200
Meta Title	Common Running Injuries: Causes, Prevention, and Treatment
Meta Description	WebMD explains the causes, prevention, and treatment of common running injuries.
Meta Canonical	null
Boilerpipe Text	6 min read Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role. You can prevent many of them. Here's how. 1. Runner's knee . This is a common overuse injury. Runner's knee (often called Patellofemoral syndrome) has several different causes. It often happens when your kneecap is out of alignment. Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when: Going up or down stairs Squatting Sitting with the knee bent for a long time 2. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity. Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery. 3. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints (also called medial tibial stress syndrome or MTSS) are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly. Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal to determine which you have. People with flat feet are more likely to develop shin splints. Treatment includes: Reduce your mileage Slow your pace Stretching exercises 4. Achilles tendinopathy . Formerly called tendinitis, this is chronic degenerative changes to the Achilles tendon . That's the large tendon that attaches the calf to the back of the heel. Achilles tendinitis causes pain or burning and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute. Treatment includes: Rest Icing the area Calf stretches 5. Muscle pull. This is a small tear in your muscle, also called a muscle strain . It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears. Treatment includes RICE: rest, ice, compression, and elevation. Muscle pull commonly affects these muscles: Hamstrings Quadriceps Calf Groin 6. Ankle sprain . This is the accidental stretching or tearing of ligaments surrounding the ankle . It often happens when the foot twists or rolls inward. Sprains typically get better with rest, ice, compression, and elevating the foot. 7. Plantar fasciitis . An inflammation of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning. People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason. Treatment includes: Calf stretches Rest Icing the bottom of the foot Wearing good shoes at all times (even at home or on the beach) 8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation. Treatment includes: Cutting back on exercise Heat and stretching before exercise Icing the area after activity 9. Blisters . These are fluid-filled sacks on the surface of the skin . They are caused by friction between your shoes/socks and skin. To help prevent blisters: Start using new shoes gradually Wear socks with a double layer Apply petroleum jelly on areas prone to blisters 10. Temperature-related injuries. These include : Sunburn Heat exhaustion Frostbite Hypothermia You can prevent these by dressing appropriately, staying hydrated, and using sunscreen . By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries. Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider. Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals. Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps. Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries. Strength train: Add weight training and ab exercises to your routine. This strengthens muscles and develops core strength. Cross train : Mix up your fitness routine. Don't only run. Try swimming , biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again. Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold. Be shoe smart: Wear proper-fitting socks and shoes with good support. Remember thatrunning shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have foot problems , such as flat feet or high arches, consider using orthotic shoe inserts. Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity. Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can. Weather matters: Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high. Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat. Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury. Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling. Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling. Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area. Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling. Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area. Pain relievers: Take over-the-counter pain relievers, such as acetaminophen ( Tylenol ) or anti-inflammatory medications , such as ibuprofen ( Advil , Motrin ) and naproxen ( Aleve ), as recommended by your health care provider to relieve pain and inflammation. Don't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.
Markdown	[Skip to main content](https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment#main-container) [![Logo for WebMD](https://img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/logos/webmd/web/webmd_logo_white.svg)](https://www.webmd.com/) - [Home](https://www.webmd.com/) - [Conditions]() Back Conditions[![](https://img.lb.wbmdstatic.com/webmd_v1_static_vue/091e9c5e81e52376/client/img/arrow-right.4012ff31.svg) View All](https://www.webmd.com/a-to-z-guides/health-topics) - [ADD/ADHD](https://www.webmd.com/add-adhd/default.htm) - [Allergies](https://www.webmd.com/allergies/default.htm) - [Arthritis](https://www.webmd.com/arthritis/default.htm) - [Atrial fibrillation](https://www.webmd.com/heart-disease/atrial-fibrillation/default.htm) - [Breast Cancer](https://www.webmd.com/breast-cancer/default.htm) - [Cancer](https://www.webmd.com/cancer/default.htm) - [Crohn's Disease](https://www.webmd.com/ibd-crohns-disease/crohns-disease/default.htm) - [Depression](https://www.webmd.com/depression/default.htm) - [Diabetes](https://www.webmd.com/diabetes/default.htm) - [DVT](https://www.webmd.com/dvt/default.htm) - [Eczema](https://www.webmd.com/skin-problems-and-treatments/eczema/default.htm) - [Eye Health](https://www.webmd.com/eye-health/default.htm) - [Heart Disease](https://www.webmd.com/heart-disease/default.htm) - [HIV & AIDS](https://www.webmd.com/hiv-aids/default.htm) - [Hypertension](https://www.webmd.com/hypertension-high-blood-pressure/default.htm) - [Lung Disease](https://www.webmd.com/lung/default.htm) - [Lupus](https://www.webmd.com/lupus/default.htm) - [Mental Health](https://www.webmd.com/mental-health/default.htm) - [Multiple Sclerosis](https://www.webmd.com/multiple-sclerosis/default.htm) - [Migraine](https://www.webmd.com/migraines-headaches/default.htm) - [Pain Management](https://www.webmd.com/pain-management/default.htm) - [Psoriasis](https://www.webmd.com/skin-problems-and-treatments/psoriasis/default.htm) - [Psoriatic Arthritis](https://www.webmd.com/arthritis/psoriatic-arthritis/default.htm) - [Rheumatoid Arthritis](https://www.webmd.com/rheumatoid-arthritis/default.htm) - [Sexual Conditions](https://www.webmd.com/sexual-conditions/default.htm) - [Skin Problems](https://www.webmd.com/skin-problems-and-treatments/default.htm) - [Sleep Disorders](https://www.webmd.com/sleep-disorders/default.htm) - [Ulcerative Colitis](https://www.webmd.com/ibd-crohns-disease/ulcerative-colitis/default.htm) - [![](https://img.lb.wbmdstatic.com/webmd_v1_static_vue/091e9c5e81e52376/client/img/arrow-right.4012ff31.svg) View All](https://www.webmd.com/a-to-z-guides/health-topics) - [Drugs & Supplements]() Back Drugs & Supplements - [Drugs](https://www.webmd.com/drugs/2/index) - [Supplements](https://www.webmd.com/vitamins/index) - [Pill Identifier](https://www.webmd.com/pill-identification/default.htm) - [Interaction Checker](https://www.webmd.com/interaction-checker/default.htm) - [Pet Medications](https://www.webmd.com/pets/pet-meds) - [Well-Being]() Back Well-Being - [Aging Well](https://www.webmd.com/healthy-aging/default.htm) - [Baby](https://www.webmd.com/parenting/baby/default.htm) - [Birth Control](https://www.webmd.com/sex/birth-control/default.htm) - [Children's Health](https://www.webmd.com/children/default.htm) - [Diet & Weight Management](https://www.webmd.com/diet/default.htm) - [Fitness & Exercise](https://www.webmd.com/fitness-exercise/default.htm) - [Food & Recipes](https://www.webmd.com/food-recipes/default.htm) - [Health & Balance](https://www.webmd.com/balance/default.htm) - [Healthy Beauty](https://www.webmd.com/beauty/default.htm) - [Men's Health](https://www.webmd.com/men/default.htm) - [Parenting](https://www.webmd.com/parenting/default.htm) - [Pet Health](https://www.webmd.com/pets/default.htm) - [Pregnancy](https://www.webmd.com/baby/default.htm) - [Sex & Relationships](https://www.webmd.com/sex-relationships/default.htm) - [Teen Health](https://www.webmd.com/teens/default.htm) - [Women's Health](https://www.webmd.com/women/default.htm) - [Symptom Checker](https://symptoms.webmd.com/default.htm) - [Find a Doctor](https://doctor.webmd.com/) - [More]() Back More - [News](https://www.webmd.com/news/default.htm) - [Blogs](https://blogs.webmd.com/default.htm) - [Podcasts](https://www.webmd.com/podcasts/default.htm) - [Webinars](https://www.webmd.com/webinar/default.htm) - [Newsletters](https://www.webmd.com/newsletters) - [Videos](https://www.webmd.com/a-to-z-guides/videos) - [WebMD Surveys](https://surveys.webmd.com/survey/lu3n6U0tmKKU?eid=webmdheader) - [WebMD Magazine](https://www.webmd.com/magazine/default.htm) - [Best Hospitals](https://doctor.webmd.com/choice-awards) - [Support Groups](https://www.webmd.com/facebook-groups) - [Privacy & More]() Subscribe [Log In](https://member.webmd.com/signin?appid=1&returl=https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment) Subscribe - [Fitness & Exercise](https://www.webmd.com/fitness-exercise/default.htm)/ [![](https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/sitefronts/branding/jumpstart-logo-color.svg)](https://www.webmd.com/fitness-exercise/default.htm) Health & Fitness Guide - Overview - [The Basics](https://www.webmd.com/fitness-exercise/exercise-weight-control) - [Exercise Benefits](https://www.webmd.com/fitness-exercise/exercise-healthy-heart) - Tips for Success - [Beating the Obstacles](https://www.webmd.com/fitness-exercise/home-gym-ideas) - [Getting Better](https://www.webmd.com/fitness-exercise/boost-exercise-routine) - [Avoiding Sports Injuries](https://www.webmd.com/fitness-exercise/workout-injuries-prevention-and-treatment) - [Get Lean](https://www.webmd.com/fitness-exercise/what-to-know-heart-rate-fat-burning-cardio) - Get Strong - [Upper Body](https://www.webmd.com/fitness-exercise/3-best-exercises-for-a-lats-workout) - [Lower Body](https://www.webmd.com/fitness-exercise/health-benefits-of-squats) - [Workout Types](https://www.webmd.com/fitness-exercise/p90x-workout) - [Fuel Your Body](https://www.webmd.com/fitness-exercise/good-protein-sources) - [View Full Guide](https://www.webmd.com/fitness-exercise/default.htm) # 10 Common Running Injuries: Prevention and Treatment ![](https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/biographies/wheeler_tyler_382x382.jpg?resize=51px:51px&output-quality=75) Written by [Hedy Marks](https://www.webmd.com/bio/hedy-marks) Medically Reviewed by [Tyler Wheeler, MD](https://www.webmd.com/bio/wheeler.tyler) on June 08, 2024 - [Tips to Prevent Running Injuries](https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment#091e9c5e80a1d62a-5-5) - [Treatment of Common Running Injuries](https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment#091e9c5e80a1d62a-7-7) 6 min read [Running injuries](https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment) usually happen when you push yourself too hard. The way your body moves also plays a role. You can prevent many of them. Here's how. 1\. Runner's [knee](https://www.webmd.com/pain-management/knee-pain/knee-pain-overview). This is a common overuse injury. Runner's [knee](https://www.webmd.com/pain-management/knee-pain/cm/rm-quiz-know-your-knees) (often called Patellofemoral syndrome) has several different causes. It often happens when your kneecap is out of alignment. Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when: - Going up or down stairs - Squatting - Sitting with the knee bent for a long time 2\. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity. Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery. 3\. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). [Shin splints](https://www.webmd.com/fitness-exercise/shin-splints) (also called medial tibial stress syndrome or MTSS) are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly. Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal to determine which you have. People with flat feet are more likely to develop shin splints. Treatment includes: - Reduce your mileage - Slow your pace - [Stretching exercises](https://www.webmd.com/fitness-exercise/features/how-to-stretch) 4\. Achilles [tendinopathy](https://www.webmd.com/fitness-exercise/arthritis-tendinosis). Formerly called tendinitis, this is chronic degenerative changes to the [Achilles tendon](https://www.webmd.com/fitness-exercise/guide/achilles-tendon-injury). That's the large tendon that attaches the [calf](https://www.webmd.com/fitness-exercise/strengthening-calf-muscles) to the back of the heel. Achilles tendinitis causes pain or burning and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute. Treatment includes: - Rest - Icing the area - Calf stretches 5\. Muscle pull. This is a small tear in your muscle, also called a [muscle strain](https://www.webmd.com/fitness-exercise/muscle-strain). It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears. Treatment includes RICE: rest, ice, compression, and elevation. Muscle pull commonly affects these muscles: - Hamstrings - Quadriceps - Calf - Groin 6\. [Ankle sprain](https://www.webmd.com/fitness-exercise/what-is-an-ankle-sprain). This is the accidental [stretching](https://www.webmd.com/fitness-exercise/video/gym-smarts-stretching-hamstrings-calves) or tearing of ligaments surrounding the [ankle](https://www.webmd.com/fitness-exercise/guide/ankle-injuries-causes-and-treatments). It often happens when the foot twists or rolls inward. Sprains typically get better with rest, ice, compression, and elevating the foot. 7\. [Plantar fasciitis](https://www.webmd.com/fitness-exercise/understanding-plantar-fasciitis-basics). An [inflammation](https://www.webmd.com/women/ss/slideshow-what-is-inflammation) of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning. People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason. Treatment includes: - Calf stretches - Rest - Icing the bottom of the foot - Wearing good shoes at all times (even at home or on the beach) 8\. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation. Treatment includes: - Cutting back on exercise - Heat and stretching before [exercise](https://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises) - Icing the area after activity 9\. [Blisters](https://www.webmd.com/skin-problems-and-treatments/understanding-blisters-basics). These are fluid-filled sacks on the surface of the [skin](https://www.webmd.com/beauty/cosmetic-procedures-overview-skin). They are caused by friction between your shoes/socks and skin. To help prevent blisters: - Start using new shoes gradually - Wear socks with a double layer - Apply petroleum jelly on areas prone to blisters 10\. Temperature-related injuries. These include: - [Sunburn](https://www.webmd.com/skin-problems-and-treatments/sunburn) - [Heat exhaustion](https://www.webmd.com/fitness-exercise/heat-exhaustion) - [Frostbite](https://www.webmd.com/skin-problems-and-treatments/frostbite-how-spot-treat-prevent) - [Hypothermia](https://www.webmd.com/a-to-z-guides/what-is-hypothermia) You can prevent these by dressing appropriately, staying hydrated, and using [sunscreen](https://www.webmd.com/drugs/minocycline-minocin). ## Tips to Prevent Running Injuries By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries. Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider. Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals. Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps. Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries. Strength train: Add [weight training](https://www.webmd.com/fitness-exercise/default.htm) and [ab exercises](https://www.webmd.com/men/default.htm) to your routine. This strengthens muscles and develops core strength. Cross train: Mix up your fitness routine. Don't only run. Try [swimming](https://www.webmd.com/fitness-exercise/default.htm), biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again. Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold. Be shoe smart: Wear proper-fitting socks and shoes with good support. Remember thatrunning shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have [foot problems](https://www.webmd.com/pain-management/foot-pain-causes-and-treatments), such as flat feet or high arches, consider using orthotic shoe inserts. Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity. Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can. Weather matters: Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high. Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat. ## Treatment of Common Running Injuries Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your [health care](https://www.webmd.com/health-insurance/cm/rm-quiz-insurance-basics) provider. You may need more advanced treatment to resolve your running injury. Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling. Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling. Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area. Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling. Stretch: To reduce pain and tension of the affected area, gently stretch and [massage](https://www.webmd.com/balance/massage-therapy-styles-and-health-benefits) the injured area. Pain relievers: Take over-the-counter pain relievers, such as [acetaminophen](https://www.webmd.com/drugs/tylenol-acetaminophen) ([Tylenol](https://www.webmd.com/drugs/otc-brands/tylenol-pain-headache-fever-products)) or anti-inflammatory [medications](https://www.webmd.com/drugs/index-drugs.aspx), such as [ibuprofen](https://www.webmd.com/drugs/ibuprofen-advil-motrin) ([Advil](https://www.webmd.com/drugs/otc-brands/advil-pain-headache-fever-products), [Motrin](https://www.webmd.com/drugs/ibuprofen-advil-motrin)) and [naproxen](https://www.webmd.com/drugs/naproxen) ([Aleve](https://www.webmd.com/drugs/naproxen)), as recommended by your health care provider to relieve pain and inflammation. Don't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider. Sources Update History Share Print Save SOURCES: Stop Sports Injuries: "Running Injury Prevention." Sports Injury Clinic: "Running Injuries," "Blisters." American Orthopaedic Society for Sports Medicine: "Running and Jogging Injuries." Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT) at Lenox Hill Hospital: "Running Injuries." American Podiatric Medical Association: "Top 5 Running Injuries." American Academy of Orthopaedic Surgeons. Mayo Clinic: "Nutrition and Healthy Eating" and "Stretching: Focus on flexibility." [View privacy policy, copyright and trust info](https://www.webmd.com/about-webmd-policies/about-privacy-policy) Share Print Save [View privacy policy, copyright and trust info](https://www.webmd.com/about-webmd-policies/about-privacy-policy) ### More on Health & Fitness ![photo of more on back pain](https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/article_thumbnails/hpt_toc_redesign/more_on/MoreOn_BackPain.png?resize=300px:&output-quality=75) [Discover the Health Benefits of Exercise](https://www.webmd.com/fitness-exercise/health-benefits-exercise) [Take Your Workout to the Next Level](https://www.webmd.com/fitness-exercise/boost-exercise-routine) [Exercise Calculator: How Many Calories Do You Burn?](https://www.webmd.com/fitness-exercise/healthtool-exercise-calculator) Recommended ![photo of woman doing yoga at home](https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/article_thumbnails/site_front_toc_redesign/fitness_site_front_toc_redesign/1500x1500_fitness_site_front_chapter_2_1340013135.jpg?resize=500px:&output-quality=75) ### Related Links - [Health & Fitness News](https://www.webmd.com/fitness-exercise/news-features) - [Health & Fitness Reference](https://www.webmd.com/fitness-exercise/medical-reference/default.htm) - [Health & Fitness Slideshows](https://www.webmd.com/fitness-exercise/ss/default.htm) - [Health & Fitness Quizzes](https://www.webmd.com/fitness-exercise/quiz/default.htm) - [Health & Fitness Videos](https://www.webmd.com/fitness-exercise/video/default.htm) - [Fitness and Exercise](https://www.webmd.com/fitness-exercise/health-benefits-exercise) - [Exercise and Weight Loss](https://www.webmd.com/fitness-exercise/exercise-weight-control) - [Get Strong](https://www.webmd.com/fitness-exercise/exercises-for-muscular-strength) - [Benefits of Running](https://www.webmd.com/fitness-exercise/health-benefits-running) - [Healthy Eating](https://www.webmd.com/food-recipes/vitamins-and-minerals-good-food-sources) - [Weight Loss & Obesity](https://www.webmd.com/obesity/what-obesity-is) - [Food Calculator](https://www.webmd.com/diet/healthtool-food-calorie-counter) - [Exercise Calculator](https://www.webmd.com/fitness-exercise/healthtool-exercise-calculator) - [BMI Calculator](https://www.webmd.com/diet/body-bmi-calculator) ### Sign up for our free Food & Fitness Newsletter #### Get tips for eating better and exercising smarter ![WebMD: Better information. Better health.](https://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/logos/webmd/web/webmd_logo.svg) Subscribe ![](https://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/newsletters/overlay/follow-checkmark.png) ## Thanks for subscribing\! ### By clicking Subscribe, I agree to the WebMD [Terms & Conditions](https://www.webmd.com/about-webmd-policies/about-terms-and-conditions-of-use) & [Privacy Policy](https://www.webmd.com/about-webmd-policies/about-privacy-policy) and understand that I may opt out of WebMD subscriptions at any time. This site is protected by reCAPTCHA and the Google [Privacy Policy](https://policies.google.com/privacy) and [Terms of Service](https://policies.google.com/terms) apply. ### Follow WebMD on Social Media ### Download WebMD App [![App Store Image](https://img.webmd.com/vim/live/webmd/consumer_assets/site_images/tocs/community/thumbnails/ios-dwnld.png?resize=90:32)](https://taps.io/Bzg3Q)[![Andriod Store Image](https://img.webmd.com/vim/live/webmd/consumer_assets/site_images/tocs/community/thumbnails/android-dwnld.png?resize=90:32)](https://taps.io/Bzg2w) [Policies]() [About]() [For Advertisers]() - [Privacy Policy](https://www.webmd.com/about-webmd-policies/about-privacy-policy) - [Cookie Policy](https://www.webmd.com/about-webmd-policies/cookie-policy) - [Editorial Policy](https://www.webmd.com/about-webmd-policies/about-editorial-policy) - [Advertising Policy](https://www.webmd.com/about-webmd-policies/about-advertising-policy) - [Correction Policy](https://www.webmd.com/about-webmd-policies/webmd-corrections-policies) - [Terms of Use](https://www.webmd.com/about-webmd-policies/about-terms-and-conditions-of-use) - [Accessibility Statement](https://www.webmd.com/about-webmd-policies/accessibility-statement) - [![TRUSTe](https://privacy-policy.truste.com/privacy-seal/seal?rid=07326333-3522-463d-81bf-f00fd7171fff)](https://privacy.truste.com/privacy-seal/validation?rid=07326333-3522-463d-81bf-f00fd7171fff) - ![TAG Registered Seal](https://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/layout/shared/tag-registered.png?resize=*:60px) - ![Adchoices](https://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/oncology/1/footer-images/ad-choice.png) © 2005 - 2026 WebMD LLC, an [Internet Brands](https://www.internetbrands.com/) company. All rights reserved. WebMD does not provide medical advice, diagnosis or treatment. [See additional information.](https://www.webmd.com/about-webmd-policies/additional-info) [![Logo for WebMD](https://img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/oncology/1/images/webmd-logo-white.svg)](https://www.webmd.com/) ![](https://sb/p?c1=2&c2=6035829&cv=3.6&cj=1)
Readable Markdown	![](https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/biographies/wheeler_tyler_382x382.jpg?resize=51px:51px&output-quality=75) 6 min read [Running injuries](https://www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment) usually happen when you push yourself too hard. The way your body moves also plays a role. You can prevent many of them. Here's how. 1\. Runner's [knee](https://www.webmd.com/pain-management/knee-pain/knee-pain-overview). This is a common overuse injury. Runner's [knee](https://www.webmd.com/pain-management/knee-pain/cm/rm-quiz-know-your-knees) (often called Patellofemoral syndrome) has several different causes. It often happens when your kneecap is out of alignment. Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when: - Going up or down stairs - Squatting - Sitting with the knee bent for a long time 2\. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity. Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery. 3\. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). [Shin splints](https://www.webmd.com/fitness-exercise/shin-splints) (also called medial tibial stress syndrome or MTSS) are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly. Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal to determine which you have. People with flat feet are more likely to develop shin splints. Treatment includes: - Reduce your mileage - Slow your pace - [Stretching exercises](https://www.webmd.com/fitness-exercise/features/how-to-stretch) 4\. Achilles [tendinopathy](https://www.webmd.com/fitness-exercise/arthritis-tendinosis). Formerly called tendinitis, this is chronic degenerative changes to the [Achilles tendon](https://www.webmd.com/fitness-exercise/guide/achilles-tendon-injury). That's the large tendon that attaches the [calf](https://www.webmd.com/fitness-exercise/strengthening-calf-muscles) to the back of the heel. Achilles tendinitis causes pain or burning and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute. Treatment includes: - Rest - Icing the area - Calf stretches 5\. Muscle pull. This is a small tear in your muscle, also called a [muscle strain](https://www.webmd.com/fitness-exercise/muscle-strain). It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears. Treatment includes RICE: rest, ice, compression, and elevation. Muscle pull commonly affects these muscles: - Hamstrings - Quadriceps - Calf - Groin 6\. [Ankle sprain](https://www.webmd.com/fitness-exercise/what-is-an-ankle-sprain). This is the accidental [stretching](https://www.webmd.com/fitness-exercise/video/gym-smarts-stretching-hamstrings-calves) or tearing of ligaments surrounding the [ankle](https://www.webmd.com/fitness-exercise/guide/ankle-injuries-causes-and-treatments). It often happens when the foot twists or rolls inward. Sprains typically get better with rest, ice, compression, and elevating the foot. 7\. [Plantar fasciitis](https://www.webmd.com/fitness-exercise/understanding-plantar-fasciitis-basics). An [inflammation](https://www.webmd.com/women/ss/slideshow-what-is-inflammation) of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning. People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason. Treatment includes: - Calf stretches - Rest - Icing the bottom of the foot - Wearing good shoes at all times (even at home or on the beach) 8\. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation. Treatment includes: - Cutting back on exercise - Heat and stretching before [exercise](https://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises) - Icing the area after activity 9\. [Blisters](https://www.webmd.com/skin-problems-and-treatments/understanding-blisters-basics). These are fluid-filled sacks on the surface of the [skin](https://www.webmd.com/beauty/cosmetic-procedures-overview-skin). They are caused by friction between your shoes/socks and skin. To help prevent blisters: - Start using new shoes gradually - Wear socks with a double layer - Apply petroleum jelly on areas prone to blisters 10\. Temperature-related injuries. These include: - [Sunburn](https://www.webmd.com/skin-problems-and-treatments/sunburn) - [Heat exhaustion](https://www.webmd.com/fitness-exercise/heat-exhaustion) - [Frostbite](https://www.webmd.com/skin-problems-and-treatments/frostbite-how-spot-treat-prevent) - [Hypothermia](https://www.webmd.com/a-to-z-guides/what-is-hypothermia) You can prevent these by dressing appropriately, staying hydrated, and using [sunscreen](https://www.webmd.com/drugs/minocycline-minocin). By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries. Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider. Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals. Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps. Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries. Strength train: Add [weight training](https://www.webmd.com/fitness-exercise/default.htm) and [ab exercises](https://www.webmd.com/men/default.htm) to your routine. This strengthens muscles and develops core strength. Cross train: Mix up your fitness routine. Don't only run. Try [swimming](https://www.webmd.com/fitness-exercise/default.htm), biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again. Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold. Be shoe smart: Wear proper-fitting socks and shoes with good support. Remember thatrunning shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have [foot problems](https://www.webmd.com/pain-management/foot-pain-causes-and-treatments), such as flat feet or high arches, consider using orthotic shoe inserts. Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity. Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can. Weather matters: Monitor the weather conditions before you go for a run. Don't run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high. Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat. Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your [health care](https://www.webmd.com/health-insurance/cm/rm-quiz-insurance-basics) provider. You may need more advanced treatment to resolve your running injury. Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling. Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling. Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area. Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling. Stretch: To reduce pain and tension of the affected area, gently stretch and [massage](https://www.webmd.com/balance/massage-therapy-styles-and-health-benefits) the injured area. Pain relievers: Take over-the-counter pain relievers, such as [acetaminophen](https://www.webmd.com/drugs/tylenol-acetaminophen) ([Tylenol](https://www.webmd.com/drugs/otc-brands/tylenol-pain-headache-fever-products)) or anti-inflammatory [medications](https://www.webmd.com/drugs/index-drugs.aspx), such as [ibuprofen](https://www.webmd.com/drugs/ibuprofen-advil-motrin) ([Advil](https://www.webmd.com/drugs/otc-brands/advil-pain-headache-fever-products), [Motrin](https://www.webmd.com/drugs/ibuprofen-advil-motrin)) and [naproxen](https://www.webmd.com/drugs/naproxen) ([Aleve](https://www.webmd.com/drugs/naproxen)), as recommended by your health care provider to relieve pain and inflammation. Don't try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.
Shard	142 (laksa)
Root Hash	18365360746078618142
Unparsed URL	com,webmd!www,/fitness-exercise/running-injuries-causes-prevention-treatment s443