Running: How to Prevent Injuries? Tips from a Sports Physiotherapist in Lisbon

Gradually Resume Running Training to Prevent Injuries

Running is a great way to stay fit, clear your mind, and take care of your health. However, it’s not without risks.

As a sports physiotherapist, I regularly see runners — both beginners and experienced — suffering from pain or injuries that could have been avoided with a few simple precautions.

In this article, I share tips on preventing running-related injuries, as well as an overview of the most common injuries and their management.

Why Do Injuries Occur in Running?

The majority of injuries in runners are related to poor management of training progression. The body needs time to adapt to the mechanical stresses imposed by running. When the intensity or volume is increased too quickly, without giving the body time to recover and strengthen, injuries can occur.

Common mistakes include:

• Excessive intensity: Too many speed work sessions too close together, running at speeds too fast for the runner's level, and no moderate effort zones.

• Too high volume: Sudden increases in the duration or number of runs, long distances without progressive preparation.

• Hill work: Uphill and downhill running imposes particular stresses on the joints, muscles, and tendons, especially if introduced suddenly.

  
  

Other factors, such as inappropriate or worn-out shoes, lack of muscle strengthening, or insufficient recovery, can also contribute.

Most Common Injuries in Runners

1. Iliotibial Band Syndrome (ITBS)

   Pain on the outer side of the knee. Common in runners who increase their training volume too quickly.

   
   

2. Achilles Tendinopathy

   Pain in the tendon above the heel, often related to the intensity of running workouts.

   
   

3. Shin Splints (Medial Tibial Stress Syndrome)

   Pain on the inner side of the tibia. Frequently occurs in beginner runners who suddenly add speed work or increase their pace without proper progression.

   
   

4. Plantar Fasciitis

   Pain under the heel at the front. Caused by mechanical overload of the plantar arch. Typically, people have done a lot of barefoot walking, toe walking, jumping rope, or uphill running without being accustomed to it.

   
   

5. Stress Fractures

   Dull, localized bone pain that doesn’t go away with rest. Requires prompt medical diagnosis.

   
   

Tips to Prevent Injuries in Running

• Adapt your training program: follow the principle of gradual progression.

• Choose appropriate shoes.

• Warm up properly before each run.

• Strengthen your muscles.

• Stay hydrated and get enough sleep to allow your body to recover.

  
  

Sports Physiotherapy: A Valuable Ally for Runners

Whether it's for preventing injuries, supporting a return to running, or improving performance, sports physiotherapy can play a key role in running practice. It offers a comprehensive approach tailored to the runner's specifics, goals, and physical experiences.

Need Personalized Support?

If you are a runner and would like to assess your practice, understand a pain, or simply integrate prevention tips into your routine, I welcome you to my clinic in Lisbon for individualized care, at your own pace.