Running can be simple, but the way your body responds to it is not always simple. A change in mileage, pace, shoes, surface or recovery time can sometimes lead to pain that interrupts your routine.

Some soreness after a run may happen, especially when building endurance or returning after time off. But pain that lingers, worsens or changes the way you move should not be ignored. Here are several injuries runners may experience, along with steps that may help lower your risk.

Shin Splints

Shin splints usually cause aching or tenderness along the front or inside of the lower leg. The pain may show up during a run, after a run or when pressing on the shin. Shin splints may happen when the lower legs are under repeated stress. This can occur after increasing mileage or intensity too quickly, changing surfaces or returning to running before the body has adjusted.

Achilles Tendinitis

The Achilles tendon runs along the back of the ankle and connects the calf muscle to the heel. Achilles tendinitis may cause dull, tight or sharp pain near the back of the heel or ankle. It may feel worse in the morning or after hills, speed workouts or longer runs.

Achilles pain may be linked to tight or tired calf muscles, sudden changes in training, hill running or changes in footwear.

Plantar Fasciitis

Plantar fasciitis may cause sharp heel pain or aching along the arch of the foot. It may be more noticeable with the first steps in the morning, after sitting for a while or during the push-off part of a stride. This injury may be linked to sudden mileage changes, tight calves, uphill running, foot structure or shoes that do not provide enough support.

IT Band Syndrome

IT band syndrome often causes aching or burning pain on the outside of the knee. Some runners may also feel discomfort along the outside of the thigh or hip. The pain may start during a run and become more noticeable as the run continues. IT band syndrome may be linked to overuse, weak hip or glute muscles, worn-out shoes or running on sloped surfaces.

Hamstring or Calf Strain

A hamstring or calf strain may feel sudden and sharp. Some runners describe it as a pulling feeling in the back of the thigh or calf. It may happen during speed training, hill running or when a muscle is tired. Muscle strains may be linked to fatigue, limited warm-up, tight muscles or adding faster workouts before the body is ready.

Stress Fracture

A stress fracture is a small crack or injury in the bone caused by repeated stress. Runners may feel aching or burning pain in one area, often in the foot, shin or hip. The pain may get worse the longer running continues and may eventually hurt while walking. Stress fractures may be linked to repeated impact, overuse or increasing training too quickly.

Runner’s Knee

Runner’s knee, also called patellofemoral pain syndrome, often causes pain in the front of the knee, around the kneecap or behind the kneecap. The pain may feel dull or achy. Some runners notice it during a run, after a run, while walking downstairs or after sitting with the knees bent. Runner’s knee may be linked to overuse, changes in training or muscle weakness around the hips, glutes or thighs.

How to Help Lower Your Risk of Running Injuries

These habits may help lower your risk of injuries:

• Build your training gradually - Avoid increasing distance, speed or intensity too quickly. Give your body time to adjust before adding more miles or faster workouts.
• Warm up before running - Start with easy movement, such as brisk walking or gentle jogging. This helps prepare the muscles and joints before the run begins.
• Cool down after running - Slow down before stopping completely. Stretching your limbs may help with flexibility and recovery.
• Wear shoes that fit well - Running shoes should feel supportive and comfortable. Shoes that are worn out, too tight or not supportive may add stress to the feet, knees or hips.
• Pay attention to running surfaces - Hard surfaces, uneven ground, steep hills and sloped roads may add stress for some runners. If pain starts after a route change, it may help to adjust the surface or incline.
• Strengthen supporting muscles - Running uses more than legs. Train your hips, glutes, core, calves and feet for strength to help support a steady stride.
• Make recovery part of the plan - Rest days are part of training. Giving the body time to recover may help reduce the risk of overuse injuries.
• Return slowly after pain - When pain improves, start with shorter, easier runs. Pay attention to how the body feels during the run and later that day.

When to Monitor Pain and When to Seek Care

Some mild aches may improve after reducing activity and giving the body time to recover. Other symptoms should be checked sooner. You may be able to monitor first if:

• Knee, shin, heel or outer knee discomfort is mild
• Pain improves when you reduce running
• Pain does not affect walking or daily activities
• There is no swelling, bruising, numbness or weakness
• Symptoms continue to improve instead of getting worse

This may apply to mild cases of runner’s knee, shin splints, plantar fasciitis or IT band discomfort. If symptoms do not keep improving, it is time to schedule an appointment.

Schedule an appointment if pain:

• Lasts more than two weeks and does not improve with rest
• Keeps coming back
• Makes walking uncomfortable

Seek care immediately if:

• You have severe pain or swelling
• You cannot put weight on the leg or foot
• You feel a sudden pop or sharp pain
• Pain is focused in one spot and gets worse with activity
• You have numbness, tingling or weakness

In a medical emergency, call 911 or go to the nearest emergency room.

Care for Your Next Mile

Running pain can be frustrating, especially when it interrupts a routine or training plan. If pain is not improving or keeps returning, consult a doctor to help identify what may be causing it and recommend a plan for a safer return to running.