Tips For Recovering From Running Injury

No matter your experience level, injuries can affect anyone, but the good news is that with proper care and patience, most running injuries can heal – so you can return to the activity you love.

But knowing that your injury will get better doesn’t make it any easier to deal with. Whether you’re training for your first 5k or your tenth marathon, recovering from a running injury can be frustrating. Let’s walk through the most common running injuries, how they can happen and – importantly – how to recover so you can safely return to running.

"About a year ago, I was diagnosed with Ledderhose disease – a painful foot condition that initially kept me from trail running. Through consistent work with physiotherapy, osteopathy, shockwave and platelet-rich plasma treatments, as well as a lot of self-care like stretching and mobility exercises, I was able to significantly ease the symptoms. To stay active in the meantime, I turned to alternative sports like road cycling, mountain biking, climbing, and ski touring – which helped me immensely, not just physically but also mentally."

Martin Pfeffer - Ultra-Trail Runner and GOREWEAR Athlete

Common Types & Signs of Running Injuries

Perhaps unsurprisingly, the most common injuries runners face affect the legs and feet. In fact, one study found that for both ultramarathoners and non-ultramarathoners, the knee and ankle regions had the highest incidence proportion of injuries. That’s because these joints absorb the greatest impact when you run – typically said to be up to 2.5-3 times your body weight with each stride. This can make them vulnerable, especially if you’re running while fatigued or suffer from muscle imbalances.

Shin Splints

Shin splints is a type of shin pain that’s common in runners, usually felt as a pain or tenderness along the inside of your shinbone (on your lower leg), sometimes along with mild swelling. It’s common in runners who have recently increased the intensity of their training (for example if they’ve recently started running a lot more) or have changed the surface they run on, from trail to road or instance.

Plantar Fasciitis

The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch. It’s often felt as a sharp pain in your heel which is much worse when you take your first steps of the day – and it often gets better during a run, but then intensifies again after you’re finished, or when you’re standing for a long time. The pain is due to inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, which can be caused by overuse, poorly fitting shoes, or your foot structure.

Achilles Tendinopathy

Achilles tendinopathy – sometimes called Achilles tendinitis – causes pain, stiffness and swelling in the Achilles, which is the tendon that connects your calf muscle to the back of your heel. Like plantar fasciitis and shin splints, it’s often caused by a sudden increase in running mileage or intensity.

Runner's Knee 

Patellofemoral pain – more commonly known as runner’s knee – causes a dull, aching pain around or behind the kneecap. If you get sore knees after running, it’s often caused by overuse but can also be down to tight hamstrings, a tight Achilles tendon, weak quads or poor foot support. 

Muscle Pull

A pulled muscle – sometimes also called a strain – is when muscle fibers tear, usually due to overstretching or overexertion. Muscle pulls can vary from mild to severe, and the symptoms can vary depending on the severity of the injury but could include sudden pain (sometimes accompanied by a popping sound), swelling or bruising around the injured area, difficulty walking and tenderness. Common locations include the calf, quadriceps, and groin, with pain that worsens when you contract or stretch the injured muscle.

Hamstring Strains

A strained or pulled hamstring is when the hamstring muscles at the back of your leg are painful, often caused by overstretching or overuse. When the injury first occurs, it’s sometimes accompanied by a loud popping, and afterwards there’s usually tenderness and swelling, along with weakness and instability, especially when trying to bend the knee.

Stress Fractures

Stress fractures are tiny cracks in bones caused by repetitive force or overuse. They typically produce localized pain that worsens during weight-bearing activities and improves with rest. The pain is usually precise and may be accompanied by swelling and tenderness. Common sites include the metatarsals, tibia, and pelvis.

Causes of Running Injuries

Every running injury is different, but there are some common reasons for them developing. Understanding these common causes can help you recognize problematic behaviors before they lead to significant setbacks. And what’s more, most running injuries develop gradually rather than suddenly, providing opportunities for prevention with proper awareness.

Overtraining

Rest and recovery is a crucial – but often overlooked – part of any running plan. And unfortunately, when you ignore rest, it can lead to overtraining – which in turn can lead to injuries. If you don’t take adequate rest, cumulative stress builds up in your body, which can be difficult to overcome. That can lead to small strains and stresses in your muscles, joints and tissues, and over time, the repetitive motion of running can lead to injuries.

Distance and Intensity

Increasing the distance or intensity of your running too quickly can lead to disaster. Whether you’re ramping up the miles, incorporating speedwork, or tackling tricky new terrain, it’s important to do it gradually so as not to overload your muscles and joints. Most experts recommend following the 10% rule: limit weekly increases in training volume to no more than 10% to give your body time to properly adapt, while progressively building fitness.

Inconsistent Training

Whether you work constantly changing shifts, find it difficult to fit in runs around the kids, or simply struggle to get all of your runs done, erratic training can put you at risk of injuries. The ‘weekend warrior’ approach – where you do minimal activity during the week followed by intense or long runs at the weekend – is also problematic and can increase the risk of injury. But consistent, moderate training builds resilience more effectively than sporadic but intense efforts – which means reduced risk of injury.

Ignoring Discomfort

Many runners ignore slight niggles or discomfort – but this is one of the most preventable causes of serious injuries. Minor discomfort is often the first red flag for a more serious issue. If treated promptly (either through rest or physio treatment), the problem can usually be resolved and rarely turns into a significant injury. But when runners push through pain, discomfort or irritation, it could end up becoming a bigger injury that requires extensive treatment.

Recovery Times for Athletes

Unfortunately, there’s no one-size-fits-all when it comes to recovery from injury. It depends on lots of different factors, such as the type of injury, how severe it is, your age and overall health, and how closely you follow your rehab and recovery plan.

More minor injuries like mild sprains might heal within a couple of weeks, while more serious injuries like stress fractures can take 6-8 weeks or longer. The type of injury will also dictate whether you need to rest completely, whether you can still cross-train, or whether you can still run (but just at a reduced volume, intensity or pace).

It’s always best to consult your doctor for personalized guidance. They can properly diagnose your specific injury, recommend appropriate treatment protocols, and provide realistic timeframes for returning to running. Remember that pushing through recovery too quickly often leads to reinjury and longer total downtime, so patience during this process is truly an investment in your long-term running future.

The Importance of Rest 

When you’re recovering from an injury, it’s important to rest. But rest doesn’t mean that you simply stop running. Active recovery (gentle movement that promotes blood flow without causing additional stress) can often be good for runners who can’t run – although always check with your doctor or physio first. Activities like swimming, cycling, rowing, and yoga can help to maintain cardiovascular fitness while allowing injured muscles or joints to recover.

Sleep is always a huge part of recovery from injury. Growth hormones and other tissue-repairing substances are released during deep sleep cycles, and these hormones are crucial for rebuilding damaged muscles, ligaments and tendons. Without enough sleep, your recovery can slow down – so that’s why it’s important to prioritize both active recovery and good-quality sleep as part of your recovery from running injuries.

Tips for Easing Back into Training

Any return to running should be discussed with your doctor or physical therapist, but in general, it’s best to take it slowly. That might mean starting with a run/walk approach that begins with 1-2 minutes of easy jogging followed by 1-2 minutes of walking. Increase running time progressively, then monitor how your body responds – both during the run itself and in the 24 hours following it.

If you’ve been cross-training while recovering from injury, it’s a good idea to continue it even as you ramp up your running. Taking part in other sports, especially low-impact sports, reduces the strain on your muscles and joints, while still building your fitness. It’s also a good idea to incorporate strength training into your schedule, with a particular focus on addressing any weak muscle groups that might have contributed to your injury.

And during the recovery period, always remember to listen to your body. You’ll be excited to get back to running, but it’s important not to do too much too soon as it could end up setting you back more in the long run. If you feel any pain that gets worse during your run, or is significantly worse when you stop running, it’s important to stop and speak to your doctor. The goal is to get you healthy and running again – even if it takes a little longer than you hoped.