Training to run a marathon the regular pounding of the pavement will take its toll on your body. Even warming up and having a good stretch after may not be enough to avoid damage.

Some aches and pains are just part of being a runner. However some injuries are serious, and it’s essential to know when to relax and look for assistance from a dedicated injury treatment specialist such as CBR Clinics.

Here are the 5 most frequent running injuries and how to look after them.

Runner’s Knee

Studies show that 40% of reported running injuries are linked to the knee as it is one of the joints which takes the most strain.

Symptoms – frequent pain below the kneecap.

Issue – the cartilage under the kneecap has become irritated, and the tissue over the knee is not able to restore itself after the run.

Cause – overpronation, weak quads, glutes and hips or even ‘biomechanical’ flaws.

Treatment-abstain from running for one week and frequently ice the knee. If you are in constant pain, you should see a physiotherapist.

Achilles Tendonitis

Symptoms – uncomfortable calves when running or walking, lump and a painful ache near the heel.

Problem – the Achilles tendon muscle is inflamed.

Cause – increase of distances/speed too quickly or tight calf muscles.

Treatment – If the pain is slight take a few days off, icing and stretching might help. Stop running immediately if you notice any serious pain go and see a physiotherapist.

Plantar Fasciitis

Symptoms- it varies from a dull pain to intense discomfort under your heel.

Problem- a small tear or inflammation in the tendon at the bottom of your foot.

Cause- high or low arches, tight hip flexors, a history of back pain or increased run distance too fast.

Treatment- stop running and start rotating your foot a few times per day over a very cold bottle or tennis ball to help stretch the tendons. Go to a physiotherapist.

Shin Splints

The term covers a wide range of shin problems and is very frequent amongst new runners.

Symptoms- painful shins when running, discomfort may show on either the front side of the leg below the knee or the inside.

Problem – the muscles in your shin are inflamed.

Cause- lower leg muscles adjust to the raise of usage, mileage and inclusion of hills or speed training. Other causes are the use of incorrect trainers, running on hard surfaces and tight muscles.

Treatment- based on the severity, you might need to stop running for a few weeks and see a physiotherapist.


The iliotibial (IT) band is a tendon that goes from your knee to your hip.

Symptoms- sharp pain in the external part of your knee when you run, mainly when you are running downhill.

Problem – your IT band is inflamed.

Cause- it includes overpronation, running downhill, weak hip abductors and glutes.

Treatment- if the pain it is not severe, take some rest. Use a foam roller on the damaged place and massage the quads and hamstring muscle along with frequent icing.

“Or treat yourself to a professional massage. Massage specialists are trained in a variety of disciplines to ensure you’re provided with the quality of pampering and care you require.” states massage specialist from Match Skin Salon.

If you are training for a race, it may be very disappointing to have to take time out with an injury, but it is worth doing it to avoid any long-term damage.