Top Running Injuries: Causes, Prevention, and Recovery with Orthopaedic Supports

Running is one of the most accessible forms of exercise—free, flexible, and suitable for all fitness levels. Whether you’re jogging through Phoenix Park, training for the Dublin Marathon, or simply trying to keep fit, running offers countless benefits for your heart, mind, and body.

But running isn’t risk-free.

Many runners—especially those increasing their mileage or returning after a break—experience pain, discomfort, or even serious injury. As physio specialists at Medpoint, a trusted physio store in Ireland, we regularly support customers recovering from common running injuries using practical tools like braces, knee support, and injury treatment products.

In this guide, we’ll walk through the most common running injuries, how to manage them, and which orthopaedic supports can help you return to running faster, stronger, and pain-free.

Why Do Running Injuries Happen?

Running might seem like a natural activity, but it places repetitive stress on the same muscle groups and joints—especially the knees, hips, and ankles.

Here’s what often causes injuries:

• Overuse: Too many miles, too soon.
• Poor form: Misalignment puts pressure on joints.
• Weak muscles: Especially around the hips, glutes, and core.
• Inadequate recovery: Not resting enough between runs.
• Old or improper footwear: Shoes that lack proper support.

Most injuries develop over time—what’s known as cumulative trauma. The pain may start small, but if ignored, it worsens and may sideline you for weeks.

The 5 Most Common Running Injuries

1. Runner’s Knee (Patellofemoral Pain Syndrome)

What is it?
Runner’s knee is one of the most frequent complaints among both new and seasoned runners. It’s caused by irritation where the kneecap (patella) rests against the thighbone.

Symptoms:

• Dull, aching pain around the kneecap
• Pain worsens when going up/down stairs or sitting for long periods
• Clicking or grinding noises in the knee

Why it happens:
This condition is often linked to muscle imbalances or poor alignment of the patella due to overuse or weakness in the hip stabilisers.

Support & Treatment:
Wearing a knee support or patella strap can stabilise the joint and reduce strain on the patella. A knee brace keeps the kneecap in proper alignment while distributing pressure evenly across the joint.

Pair this with quad and glute strengthening exercises for long-term recovery.

Example: Think of your knee like a train running on tracks. If the tracks (your leg muscles) are uneven, the train (kneecap) derails and causes pain.

2. Hamstring Strain

What is it?
The hamstring is a group of three muscles at the back of your thigh. A strain occurs when these muscles are overstretched or torn, often during fast or explosive movement.

Symptoms:

• Sudden sharp pain in the back of the thigh
• Tenderness or bruising
• Difficulty straightening the leg fully

Why it happens:
Hamstring strains commonly occur when runners sprint or increase speed suddenly without proper warm-up or flexibility.

Support & Treatment:
Use cold therapy initially to reduce swelling. As the muscle heals, apply heat to relax tightness and improve circulation. Incorporate eccentric hamstring exercises for prevention.

Our customers often combine heat therapy with taping techniques using kinesio tape to reduce tension and improve recovery.

3. IT Band Syndrome (Iliotibial Band Syndrome)

What is it?
The iliotibial band is a long strip of connective tissue running from your hip to the outside of your knee. When tight or inflamed, it causes friction and pain on the outer knee.

Symptoms:

• Sharp pain on the outside of the knee
• Pain worsens with repetitive knee movement
• Tenderness along the thigh

Why it happens:
Weak hip stabilisers or excessive downhill running can cause the IT band to tighten and rub against the femur.

Support & Treatment:
Use foam rolling to loosen the IT band and strengthen the glutes to stabilise the hip. A knee support may help reduce pressure and allow pain-free movement.

Kinesio tape can also be applied to offload tension from the IT band, helping to support the tissue during movement and relieve irritation.

4. Shin Splints

What is it?
Shin splints refer to pain and inflammation along the front of the lower leg. It typically occurs when runners ramp up training too quickly.

Symptoms:

• Pain along the inner or outer part of the shin
• Mild swelling
• Pain that worsens during or after running

Why it happens:
Often caused by overuse of the tibialis anterior muscle due to poor footwear, hard surfaces, or weak calf muscles.

Support & Treatment:
Rest, ice, and calf strengthening exercises are key. Wearing cushioned, supportive shoes and gradually increasing running volume can prevent recurrence.

Some runners benefit from applying kinesio tape to reduce muscle vibration and ease pressure on the shins.

5. Achilles Tendonitis

What is it?
The Achilles tendon connects the calf muscles to the heel. Achilles tendonitis is the result of inflammation or microtears from overuse.

Symptoms:

• Pain and stiffness in the back of the heel
• Pain worse in the morning or during activity
• Swelling or thickening of the tendon

Why it happens:
Sudden increases in training volume, running on hills, or poor ankle mobility can strain the tendon.

Support & Treatment:
An ankle brace or compression sleeve reduces strain on the tendon and supports proper movement. Eccentric calf raises are the gold standard for tendon recovery.

A lower back support belt or orthotic insole may help if posture or gait contributes to the issue. Kinesio tape is also effective in offloading tension from the Achilles and speeding up recovery.

Here’s a detailed answer to the question: Should I wear knee support while running?

Using Kinesio Tape for Running Injuries

Kinesiology tape is a stretchy, adhesive tape used to support joints and muscles without restricting movement. It’s popular among physiotherapists for reducing swelling, guiding movement patterns, and enhancing proprioception.

You can use kinesio tape to:

• Realign the patella in runner’s knee
• Reduce muscle strain in hamstring strains
• Offload tension in IT band syndrome
• Ease pressure on the shins in shin splints
• Support the tendon in Achilles tendonitis

It’s affordable, effective, and can be applied at home or by a professional.

Learn how to use kinesiology tape like a pro.

Best Orthopaedic Supports for Running Recovery

Choosing the right support makes a huge difference in recovery time and injury prevention.

Here are some products our customers rely on:

• Knee braces: Provide stability and alignment for knees under stress
• Ankle support: Ankle support helps prevent further injury while recovering from tendonitis or sprains
• Back brace for back pain: Useful if poor posture or weak glutes are affecting your stride
• Lower back support belt: Improves spinal alignment for runners with chronic back issues
• Kinesio tape: Versatile tool for supporting soft tissues and reducing pain

We always recommend choosing quality supports tailored to your condition. If you’re unsure, reach out to our Medpoint team—we’re happy to advise.

Learn all about orthopaedic supports and how they support injury recovery.

How to Prevent Running Injuries

You don’t have to wait for pain to act. Here’s how to stay ahead of injuries:

• Strengthen key muscles (glutes, calves, quads) to absorb impact
• Warm up properly before every run
• Invest in proper footwear that matches your gait and terrain
• Use orthopaedic supports or injury treatment aids as needed
• Listen to your body—don’t push through sharp or unusual pain

Runners often focus only on cardio fitness, but muscular strength and recovery are just as important.

Final Thoughts

If you’re experiencing persistent pain or unsure about which product is right for your condition, drop into our store or contact our team. At Medpoint, we’re not just suppliers—we’re physio specialists who care about your recovery.

Your next pain-free run starts with the right support.

Supporting Information Thanks To: HSE Ireland

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