As a performance physical therapy clinic based in Colorado, we work with runners of all levels—from weekend warriors to elite trail racers and ultra marathoners. One thing they all have in common? Running injuries. Between the challenging elevation, steep terrain, and high training volume many local runners take on, certain injuries come through our clinic doors more often than others.
If you’re logging miles on the Santa Fe Trail, tackling the incline, or training for the Pikes Peak Ascent, here are the top 5 running injuries we see most frequently—and what you can do to prevent them:
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Pain in the front of the knee, especially when running downhill or after prolonged sitting.
Why it happens: Weak hip and quad muscles, poor tracking of the kneecap, or overtraining on steep descents.
What to do: Focus on hip and quad strength, improve running mechanics, and gradually increase hill work.
2. Plantar Fasciitis
What it is: Sharp pain in the heel or arch of the foot, often worse in the morning or after sitting.
Why it happens: Tight calves, weak foot muscles, worn-out shoes, or a rapid increase in mileage.
What to do: Strengthen the foot and calf complex, improve ankle mobility, and check your footwear regularly.
3. Achilles Tendinopathy
What it is: Stiffness and pain at the back of the heel or lower calf, especially when running uphill or first thing in the morning.
Why it happens: Sudden increases in hill training, tight calves, or poor loading mechanics.
What to do: Eccentric calf loading, soft tissue work, and progressive return to higher impact activities.
4. IT Band Syndrome
What it is: Lateral knee pain that often starts after a few miles and worsens with continued running.
Why it happens: Weak glutes, poor hip control, and increased mileage without proper recovery.
What to do: Strengthen the glute medius and hip stabilizers, foam roll the lateral quad and IT band, and adjust your training load.
5. Shin Splints (Medial Tibial Stress Syndrome)
What it is: Dull, aching pain along the inside of the shin bone that worsens with activity.
Why it happens: Overuse, poor foot mechanics, or inadequate strength in the lower leg muscles.
What to do: Strengthen foot and ankle muscles, gradually increase training volume, and avoid running on hard surfaces too often.
Running injuries are frustrating—but they’re also preventable. At PhysioEdge, we specialize in identifying the root causes of these common injuries and building a plan to help you get back to running stronger and more efficiently than before.
If you’re dealing with pain or just want to stay one step ahead of injury, reach out for a free performance consult. Let’s keep you moving, pain-free.
👉 Schedule a free consult here
Stay strong,
Dr. Michael Furlin, PT, DPT, OCS
Owner, PhysioEdge PT & Sports Performance
