This summer, I’ve been taking full advantage of the weather in Chicago and making the most of the iconic lakefront trail. In the month of July alone, I ran 112 miles. (Humble brag, which I usually don’t do, but hello, 112 miles, even I’m impressed!) Anyways, by the grace of God, I logged those miles injury-free, but it led me to consider and contemplate some common runner injuries. 

Some of my friends complain a lot about IT band issues, runners’ knee, and other running injuries. As a writer, everything in my life is content, for better or for worse, so, due in part to many conversations with multiple friends and their running injuries, here’s a guide to some of the most common runner injuries and what to do for them. (Your knees will thank you.)

Common runner injuries

1. Achilles tendinopathy (tendinitis)

Achilles tendinitis causes burning, pain, or stiffness in the area of the Achilles tendon, especially in the AM hours and with activity. (Human anatomy reminder: The Achilles tendon is the large tendon that attaches to the calf to the back of the knee.) Achilles tendinitis is usually caused by repetitive stress to the tendon, but adding too much distance too quickly to your running routine tipped off with some tight calf muscles can contribute to Achilles tendinitis.

What to do about it: Calf stretches, icing, and my least favorite, rest.

2. Ankle sprain

Ankle sprains are another one of those common running injuries that are the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward.

What to do about it: Rest, ice, compression, and elevation (aka RICE).

3. Blisters

Blisters are one of the most common runner’s injuries I deal with. As you probably already know from wearing shoes throughout your entire life, blisters are fluid-filled sacs on the surface of the skin. They’re caused by friction between your shoes/socks and skin. They’re produced when the body is trying to protect the skin that’s constantly getting agitated, but they’re probably one of the quickest ways to ruin that cute pedicure. (Insert scoffing emoji here.)

What to do about it: Apply petroleum jelly (Vaseline) on areas prone to blisters, start using new shoes gradually until you break them in and they feel comfortable wearing, and sport some socks with a double layer.

4. IT (Iliotibial) band syndrome

Out of all of the common runner injuries out there, this seems to be the most common among my friends. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation and pain on the outside of the knee.

What to do about it: Ice the area after exercise, heat and stretch before exercise, and reduce exercise.

5. Muscle pull or muscle strain

A muscle pull or muscle strain is often caused by overstretching a muscle. If you pull or strain a muscle, another one of those running injuries, you may feel a popping sensation if the muscle tears. Muscle pulls or strains can commonly affect the calves, groin, hamstrings, and quads.

What to do about it: Rest, ice, compression, and elevation (aka RICE).

6. Plantar fasciitis

Plantar fascia is the inflammation of the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually causes severe heel pain, especially with the first steps in the morning. (Well, good morning to you too.)

Although it may be linked to adding activity to your fitness routine, plantar fasciitis can also happen without any obvious reason. However, people with high arches or tight calf muscles are more prone to developing it.

What to do about it: Calf stretches, icing the bottom of the foot (a frozen water bottle works wonders), rest, and wear good shoes at all times even when at home.

7. Runner’s knee (patellofemoral syndrome)

Runner’s knee is one of those common running injuries that happens with overuse and when the knee is out of alignment. Over time, the cartilage of the kneecap can wear down, which can eventually cause pain around the kneecap.

What to do about it: In order to recover from runner’s knee, Erik Brown, UESCA-certified running coach, ACE trainer, and the founder of Treadmill Express Plus, an informative site for running tips and treadmill tanning for professionals, recommends rest, ice, and strengthening the hips and quads. He says you may also consider using a knee brace. However, to prevent a bout of runner’s knee, continue to strengthen the quadriceps, maintain proper form, and avoid excessive downhill running.

8. Runner’s toe

Also known as jogger’s toe or tennis toe, this happens when your toe repeatedly rubs or slams into your shoe with each running stride. It can cause stress to your toenail and lead to bleeding under your toenail, which may cause it to turn black and maybe even fall off. It should eventually grow back, though.

What to do about it: To heal runner’s toe, Brown says to rest, protect the toe, and allow ample time for healing. In order to avoid runner’s toe entirely, wear shoes with ample toe room and trim toenails regularly. (Proper hygiene, people.)

9. Shin splint (medial tibial stress syndrome or MTSS)

Shin splints are common after changing up your workout routine such as increasing the number of days you run or running longer distances. I also notice I develop shin splints when it’s time to trade in my shoes for a newer pair as the cushion and shock absorption are getting worn out and need an upgrade with some new kicks.

Shin splints, another one of those common runner injuries, is a pain that’s often felt on the front or inside of the lower leg along the shin bone, aka tibia. Shin splints have similar pain to stress fractures, but shin splint pain is more often felt spread out along the bone. Oh, and if you have flat feet, you may be more prone to developing shin splints.

What to do about it: Reduce your running mileage, slow down your pace, and stretch.

10. Stress fracture

A stress fracture is another one of those running injuries that may plague runners if they’re racking up some serious mileage. A stress fracture is a small crack in a bone that causes discomfort and pain. It typically affects runners in the feet and shin and is often due to working too hard before the body gets used to new activities such as long-distance running.

What to do about it: I hate to say it, but rest. Rest is important as continued stress on the bone can slow down recovery and lead to even more serious injury.

11. Temperature-related injuries

When you think of running injuries, you may not think about temperature-related injuries as common runner injuries, but things like frostbite, heat exhaustion, hypothermia, and sunburn may all affect runners if you don’t properly prepare for a run.

What to do about it: Dress appropriately, stay hydrated, and use sunscreen.

The bottom line on common runner injuries

If you’re a runner who experiences running injuries, this list of common runner injuries and solutions may help you reduce the risk of developing any of these injuries or at least shorten your time on the bench, which means you can lace up and get back to pounding the pavement more quickly.