Top 3 Running Injuries: What They Are and Tips for Preventing Them


Runners are disposed to a lot of injuries, and overuse is the main cause of the most common running injuries. Other causes include improperly-fitting footwear, irregular biomechanics and the lack of flexibility and strength. Today, Dr. Joel Segalman and Dr. Stephen Lazaroff at Performance Foot & Ankle Specialists, LLC are discussing some of the most common running injuries, what causes them, and how they can be prevented.

Runner’s Knee: This condition causes pain in the knee, that is the result of the wearing away of the back of the kneecap and diminished strength of the quadriceps. It is often caused by wearing shoes that are improperly fitted and offer insufficient support for the inside of the forefoot.

Prevention measures include:

  • Strengthening exercises that focus on the quad muscles;

  • Wearing custom sports orthotics;

  • Hip- and quad-strengthening exercises;

  • Physical therapy.

Plantar Fasciitis: This painful condition is brought on by the inflammation and irritation of the bone in the foot.  It is typically caused by a high arch, flat feet, tight muscles and wearing improper footwear.

 Prevention measures include:

  • Wearing the correct footwear that provides sufficient support;

  • Performing stretching exercises prior to running activities.

Stress Fractures: These are brought about by too much repetitive mechanical stress. They can also strike in several locations like the bone at the base of the spine, the thigh bone, the inner leg bone, and bones in the toe. The condition is typically caused by an incorrect running style, a lack of calcium in the diet and overtraining.

Prevention measures include:

  • Wearing proper footwear;

  • Running only on hard and flat surfaces to absorb some of the shock that running creates.

Top 3 General Preventive Tips

The best way to avoid running injuries is through prevention.

  1.  Wear properly-fitted footwear that is appropriate for the activity you will be engaging in.

  2. Adjust your running routine like training schedules, flexibility, and strengthening to help maximize your running time and minimize the probability of injury.

  3. Perform stretching exercises prior to and after a run for greater flexibility. 

If you are experiencing any of these symptoms and feel you may have a sports injury, contact Dr. Joel Segalman and Dr. Stephen Lazaroff at Performance Foot & Ankle Specialists, LLC today to schedule an appointment. You can reach our Waterbury office at (203) 755-0489 or our Newtown location at (203) 270-6724 to schedule a consultation.