The 10 Most Common Running Injuries (and How Runners Over 35 Can Prevent Them)
Runners Over 35, This is for You
If you’re over 35 and still lacing up regularly, you’re doing something right — but you’ve also probably noticed your body doesn’t recover like it used to. That occasional twinge in the knee or stiffness in the foot? Those are early signs of the most common running injuries, and if you ignore them, they can become major setbacks.
I’m Dr. Abby Siler, a physical therapist, runner, and injury prevention coach. I help runners just like you stay pain-free and keep moving — whether it’s through this blog, my 12-week injury specific programs, or personalized 1:1 rehab coaching. In this guide, I’ll walk you through the 10 most common running injuries I see in my clinic and exactly how to avoid them.
(THIS POST PROBABLY CONTAINS AFFILIATE LINKS. OUR FULL DISCLOSURE POLICY IS REALLY BORING, BUT YOU CAN FIND IT HERE.)
Quick Navigation
Jump to an injury or scroll through to learn how to prevent them all:
- 1. Runner’s Knee (PFPS)
- 2. IT Band Syndrome
- 3. Plantar Fasciopathy
- 4. Meniscal Injuries
- 5. Shin Splints (MTSS)
- 6. Jumper’s Knee
- 7. Achilles Tendinopathy
- 8. Glute Medius Syndrome
- 9. Tibial Stress Fracture
- 10. Hamstring Injuries
Top 10 Running-Related Injuries in Adults
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Where it hurts: Around or behind the kneecap
Feels like: Pain on stairs, hills, or after sitting
Common in: Runners who increase mileage or intensity too quickly
Fix It With:
- Strengthening glutes and hips
- Improving hip mobility
- Reducing hill work temporarily
🔧 Start Here: Clamshells, step-downs, single-leg bridges 2–3x/week
2. IT Band Syndrome
Where it hurts: Outside of the thigh or knee
Feels like: Sharp, burning pain especially after long runs
Why it happens: Repetitive terrain, weak hips, tight fascia
What to Do:
- Strengthen your glute medius
- Mix up your running surfaces
- Avoid excessive downhill routes
Dr. Abby Tip: Use a resistance band for lateral walks and glute activation.
3. Plantar Fasciopathy
Where it hurts: Bottom of the heel or foot arch
Feels like: Sharp pain in the morning or after long standing
Often caused by: Tight calves, poor foot mechanics, weak arches
Fixes That Work:
- Calf stretches
- Foot strength drills like toe yoga and towel scrunches
- Better arch support in your running shoes
Dr. Abby Tip:: Strengthening your feet now can prevent long-term damage later.
Struggling with foot pain that keeps coming back?
My 12-Week Foot & Ankle Strength Program is designed to rebuild stability, improve mobility, and fix the root cause of plantar fasciopathy — so you can get back to running pain-free.
🎯 Start the program today and support your stride from the ground up.
4. Meniscal Injuries
Where it hurts: Inside or outside of the knee joint
Feels like: Catching, locking, or swelling after twisting
Why it happens: Pivoting movements or age-related wear
Recovery Strategy:
- Rest and ice initially
- Strengthen quads and hips
- Gentle mobility work
When to Get Help: Persistent swelling or clicking warrants a PT eval.
5. Shin Splints (MTSS)
Where it hurts: Inner shin
Feels like: Sore and tender after runs
Why it happens: Too much, too soon — or worn-out shoes
What Helps:
- Replace running shoes every 300–500 miles
- Add toe scrunches and ankle circles
- Gradual mileage increases (follow the 10% rule)
⚡ Recurring shin splints? Weak feet and ankles are often the culprit.
My 12-Week Foot & Ankle Strength Program includes targeted drills to support your lower legs, correct imbalances, and help you recover faster.
👉 Join now and build a solid foundation
6. Jumper’s Knee (Patellar Tendinopathy)
Where it hurts: Below the kneecap
Feels like: Pinpoint pain that worsens with downhill running or jumping
Why it happens: Overuse, especially with high-impact workouts
Fix It:
- Load the tendon with slow, controlled eccentric exercises
- Modify hills and jump-based drills
- Strengthen surrounding muscles to reduce overload
Tip: Use a patellar strap short-term for support, but don’t rely on it long-term
7. Achilles Tendinopathy
Where it hurts: Back of heel and lower calf
Feels like: Morning stiffness or pain post-run
Why it happens: Hill running, weak calves, or sudden changes in pace
Effective Fixes:
- Avoid aggressive stretching
- Heel drops on a step (eccentric)
- Bent-knee calf raises for soleus strength
🦶 Don’t let Achilles pain derail your training.
My 12-Week Foot & Ankle Strength Program includes progressive, science-backed strengthening plans for your Achilles, calves, and foot muscles — all in one place.
💪 Click here to get started and reclaim your stride.
8. Glute Medius Syndrome (Runner’s Butt)
Where it hurts: Deep in the buttock, sometimes down the leg
Feels like: Dull, nagging pain — worse when running uphill
Why it happens: Weak glutes, overtraining
My Favorite Fixes:
- Side planks
- Fire hydrants
- Controlled step-ups
Quick Tip: Foam roll the glutes, but don’t skip strength work — it’s the long-term solution..
9. Tibial Stress Fracture
Where it hurts: Pinpoint shin pain
Feels like: Pain increases during run and lingers afterward
Why it happens: Ignored shin splints, low bone density, poor recovery
Do This Immediately:
- Improve nutrition, especially calcium and vitamin D
- Stop running and get medical imaging
- Switch to low-impact cross-training (bike, swim)
10. Hamstring Injuries
Where it hurts: Back of thigh or deep buttock
Feels like: Sharp pain during speed work or hill runs
Why it happens: Muscle imbalance, tight hips, poor warm-up
How to Heal:
- Isometric bridges
- Eccentric hamstring sliders
- Hip mobility drills
Warm Up Smart: Do dynamic leg swings and walking lunges before every run.
Take Action: Run Stronger for Years to Come
Injuries happen — but with the right knowledge and prevention plan, you don’t have to keep repeating the cycle. Strength training, cross-training, and foot/ankle stability are key to long-term success.
- Add 2 strength days/week
- Rotate running shoes every 3–5 months
- Prioritize mobility and recovery
🏃♀️ Want personalized help getting back to pain-free running?
I offer 1:1 rehab coaching specifically for runners over 35 who are dealing with chronic injuries, flare-ups, or performance plateaus. You’ll get a customized strength and recovery plan, direct feedback, and support every step of the way — so you can get back to running confidently.🎯 Apply for 1:1 Coaching with Dr. Abby and take the guesswork out of recovery.
References
Nielsen RO et al., Int J Sports Phys Ther. 2013.
Taunton JE et al., Br J Sports Med. 2002.
AFFILIATE DISCLOSURE
As an Amazon Associate, I earn from qualifying purchases. This post may contain affiliate links. If you use these links to buy something we may earn a commission. The Site may contain links to affiliate websites, and we receive an affiliate commission for any purchases made by you on the affiliate website using such links.
All information should be used as a tool for more knowledge on the subject topic, to use as references for later articles where applicable, or just to keep it in mind during future exercise routines or activities.
This article is not meant to give medical advice or to replace professional health care. Should any ailment occur please contact your doctor or physical therapist immediately to keep yourself safe and prevent further damage.
The author is not liable for any personal or commercial damage directly or indirectly related to the content hereof. You are responsible for adhering to local laws and regulations regarding health & safety, including proper use of equipment or safety gear, and compliance with governing healthcare associations, and state, and federal regulations.
References for Most Common Running Injuries
- Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002 Apr;36(2):95-101. doi: 10.1136/bjsm.36.2.95. PMID: 11916889; PMCID: PMC1724490. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724490/pdf/v036p00095.pdf
- Nielsen RO, Nohr EA, Rasmussen S, Sørensen H. Classifying running-related injuries based upon etiology, with emphasis on volume and pace. Int J Sports Phys Ther. 2013 Apr;8(2):172-9. PMID: 23593555; PMCID: PMC3625796. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625796/
What are the most common running injuries?
Dr. Abby Siler, PT, DPT is a Physical Therapist with 10 years of experience in a variety of settings. She has spent the majority of her time treating athletes in orthopedic clinics and worker’s compensation cases. She is a runner herself for the past 15 years and a lifelong athlete. Dr. Abby loves to teach runners how to stay injury free and out of her clinic.
