Runner injuries.
Evidence-based injury guides. Cause, symptoms, treatment, and return-to-run protocols — written for runners who want to understand their body. Plus a full prevention library covering strength, mobility, sleep and load management.
Knee injuries in runners
Patellofemoral pain syndrome (runner's knee) affects 25% of recreational runners and presents as a dull ache behind the kneecap. IT band syndrome causes sharp lateral knee pain typically 15-20 minutes into a run. Patellar tendinopathy produces pain below the kneecap during loading. Each has distinct biomechanical causes and treatment protocols, but all three share common roots in hip abductor weakness, poor quadriceps control and training load errors. STRIDD's knee injury guides cover evidence-based diagnosis, treatment and return-to-running protocols for each condition.
Foot and ankle injuries
Plantar fasciitis is the most common cause of heel pain in runners, responding best to the Rathleff heavy slow resistance protocol rather than rest alone. Achilles tendinopathy requires the Alfredson eccentric heel drop protocol sustained over 12 weeks. Metatarsal stress fractures demand complete offloading and medical imaging. Posterior tibial tendinitis presents as inner ankle pain and requires specific strengthening. Progressive loading protocols have replaced passive rest as the evidence-based standard of care for tendon injuries in runners.
Shin and lower leg injuries
Medial tibial stress syndrome (shin splints) is the most common injury in beginner runners, accounting for up to 35% of new-runner injuries. It exists on a continuum with tibial stress fracture, making early recognition critical. Calf strengthening (both gastrocnemius and soleus), gradual volume progression following the 10% rule, shoe rotation and softer running surfaces are the most effective interventions. STRIDD's shin splints guide covers the complete pathway from acute management through return to full training.
Prevention protocols
Hip and glute strengthening (clamshells, single-leg squats, lateral band walks), ankle mobility drills, the dynamic warm-up, calf and hamstring eccentric exercises, and foot intrinsic strengthening — the proactive protocols that keep you running. Research consistently shows that runners who perform targeted strength work twice per week for 15-20 minutes reduce injury incidence by 50% or more. STRIDD's prevention guides provide specific exercise prescriptions with sets, reps and progression protocols.
Return-to-running principles
The return-to-running process follows a graded exposure model validated by sports medicine research: first walk briskly for 30 minutes pain-free, then progress through a run-walk protocol, then build to continuous easy running, and finally reintroduce intensity (tempo, intervals) in the final stage. Each stage should be completed pain-free before progressing. Premature return is the most common cause of injury recurrence in runners — patience during rehabilitation prevents weeks of additional lost training.
When to seek professional help
See a sports medicine physician or physiotherapist if pain persists beyond 2 weeks despite rest and home treatment, if you cannot run without altering your gait, if you have point tenderness on a bone (possible stress fracture), if swelling or bruising is present, or if symptoms are bilateral (affecting both sides). Early professional assessment with appropriate imaging and diagnosis prevents minor issues from becoming chronic conditions that require months of rehabilitation.
Build your free training plan →