Do you dream of being that runner where every step of every mile is 100% pain free? No aches, no twinges or niggles, no lingering soreness from yesterday’s session. Well, you are not alone.

However, research shows that as many as 79% of runners get injured at least once during the year. That is to say nearly 8 out of every 10 runners you see at your next race have been or will be injured sometime that year.

What are the most common running injuries?

The most common injury is ‘runners knee’ or patellofemoral pain syndrome which accounts for over 40% of running injuries.

This is followed closely by plantar fasciitis, achilles tendinopathy and then ITB (iliotibial band syndrome), shin splints and hamstring strains.


These injuries generally need complete rest or at least a reduction in training volume and intensity, followed by physical therapy such as osteopathy or physiotherapy to promote tissue healing and mobility.

Although these are overuse injuries there is frequently an underlying muscle weakness and/or flexibility issue that needs to be addressed with specific rehabilitation exercises and/or targeted physical therapy treatment.

Check out the detailed information about each of these types of injury and rehabilitation exercises below.

If you have any questions about your symptoms or how to keep your running training injury free then feel free to get in touch via email (, or on Facebook at Dominic Malone Osteopathy and Instagram at @dm_osteopathy.

Happy, Healthy Running! 

Injury Info & Rehab Exercises: