Common Injuries In Recreational Runners

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If you’re coming from our previous post on the types of footstrike patterns, you’ve probably been paying more attention to your feet when you’re running now! So you might be wondering what are the common injuries that come with each running pattern, and more importantly how to run safer and better. 

With running, our feet are constantly absorbing high impact forces and these impact sends shockwaves that travels up the body from the point of contact, and goes through multiple muscles and joints. The consistent impact that the joints undergo with these different footstrike pattern causes repetitive stress damage in ligaments, tendons, cartilages and other muscles that stabilizes those joints, potentially leading to injury over time. 

illustration of group of people running

In the table below are the common injuries associated with the different kinds of footstrike patterns. The impact from the Midfoot Strike (MFS) has been found to be similar to the RFS because of the position of the foot and ankle when the foot touches the ground, the injuries sustained from a MFS is similar to that of the RFS. 

Rear Foot Strike (RFS) / Mid Foot Strike (MFS)
Fore Foot Strike (FFS)
  • Stress fractures (excluding metatarsals)
  • Plantar fasciitis
  • Medial tibial stress syndrome/Tibial stress injuries
  • Patellafemoral pain syndrome
  • Knee pain, Hip pain, Low back pain
  • Achilles tendinopathies
  • Stress fractures of metatarsals
  • Foot pain 

Now that you know the injuries that are commonly associated with the different footstrike patterns, maybe the location of pain you’re having can give you a better insight to the type of footstrike pattern you have!

Watch the video below for some exercises that can help you run better and safer. But, if your pain is still very persistent especially during or after your runs, do drop by for a consult with our chiropractors or physiotherapists and let us help you get rid of that pain and enjoy running again!



Before your next run, remember to: 

  • Get enough rest! Running when you’re tired makes your body more prone to falls that could lead to injuries and that might take you away from running for a bit!
  • Keep the body well hydrated especially before and after your runs!
  • Pay attention to your feet and body, listen to what your body is trying to tell you and where your pain is.
  • Slap on sunscreen!