Running and the Musculoskeletal System: Common Injuries and How to Prevent Them

At Proactive Chiropractic & Sports Injury Clinic, we work with runners every week – from casual joggers to elite athletes – helping them manage training loads, avoid injury, and stay on track with their goals

It’s race season – and whether you're training for your first 5K or your tenth marathon, running is a fantastic way to challenge your body and mind. But it’s also a high-impact sport that can take its toll on your muscles and joints if you’re not careful.

Common Running Injuries:

Running puts a lot of stress on your lower limbs and spine. The more you run – especially if you're building up distance or speed – the higher the risk of picking up an injury. Here are some of the most common ones we see:

1. Runner’s Knee (Patellofemoral Pain)

Pain around or behind the kneecap, often due to muscle imbalances, poor movement patterns, or overload.

2. Achilles Tendinopathy

Pain and stiffness in the Achilles tendon, especially in the morning or when starting to run. It’s often linked to overtraining, poor footwear, or a sudden jump in running volume.

3. Shin Splints (Medial Tibial Stress Syndrome)

Pain down the inner edge of your shin. This is often caused by repetitive stress, running on hard surfaces, or poor running mechanics.

4. Plantar Fasciitis

Sharp heel pain, especially first thing in the morning. It’s caused by irritation of the thick tissue (fascia) under your foot and can be linked to tight calves, weak feet, or sudden increases in training.

How to Reduce Injury Risk

You don’t need to stop running to stay injury-free. Here’s what we recommend to our patients:

1. Build Up Slowly

Stick to the “10% rule” – increase your weekly mileage by no more than 10% at a time. Give your body time to adapt.

2. Wear the Right Shoes

Find a pair of running shoes that feel comfortable and suit your foot type. Don’t get caught up in marketing – comfort and support matter most.

3. Mix It Up

Cross-training like cycling or swimming gives your joints a break and builds all-round fitness.

4. Strength Train

Strong muscles help protect your joints and tendons. Focus on legs, hips, core, and glutes. Strength training 2–3 times a week is ideal.

5. Rest and Fuel Properly

Your body gets stronger when you rest, not just when you train. Sleep well and eat enough – especially carbs and protein – to recover and stay strong.

6. Warm Up & Cool Down

Use dynamic stretches and mobility drills before you run, and don’t skip the cooldown. This helps your muscles recover and stay flexible.

If You Get Injured…

Rest isn’t always the best solution. As chiropractors, osteopaths and rehab specialists, we focus on:

· Reducing pain and improving movement

· Modifying your training so you can stay active

· Addressing what caused the injury in the first place

· Supporting your mental wellbeing too

Run Well, Run Strong

Running is one of the best things you can do for your body and mind – but it does ask a lot from your musculoskeletal system. Be smart with your training, listen to your body, and get support when you need it.

We’re here to help runners across Cardiff stay healthy, train smarter, and recover faster.

Need help with a running injury? Book an appointment with us at Proactive Chiropractic & Sports Injury Clinic today.