Some estimate that nearly 80 percent of runners are injured each year (So our aim is to ensure all our athletes fall within that remaining 20%). Most injuries are caused by overuse—applying repeated force over a prolonged period of time. Sudden changes in training volume, whether a newbie or a vet, can also do some damage. Here are 12 of the most common ailments that plague those who are on the track.

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1. Runner's knee

Experiencing a tender pain around or behind the kneecap is usually a sure sign of patellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is so common among runners it was named after them.) The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the kneecap, so stick to flat or uphill terrain, and opt for softer running surfaces whenever possible. To treat the pain, experts suggest taping your knee or using a knee brace, taking anti-inflammatory medications, and cutting back on mileage

 

2. Achilles tendinitis

The swelling of the Achilles, the tissues that connect your heel to your lower-leg muscles, can be caused by many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having a naturally flat foot . To help sidestep pesky pain, make sure to always stretch the calf muscles post-workout and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on the path to recovery.

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3. Plantar fasciitis

This tricky-to-pronounce pain is due to inflammation, irritation, or tearing of the plantar fascia—doctor speak for the tissue on the bottom of the foot . Excess pounding on the road or strapping on unsupportive footwear (read: flip-flops) can be the culprits here. This leads to extreme stiffness or a stabbing pain in the arch of the foot (sounds like fun right?). To soothe your sole, wear shoes with extra cushion, stretch your heels (rolling a tennis ball works great), and get ample rest to help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases, getting a steroid shot into the heel (ouch!) to speed up recovery and keep on rolling (er, running).

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4. Shin splints

If you’re a runner who’s never experienced that aching, stabbing sensation in your shins, please tell us your secret! Among the most nagging of injuries, shin splints occur when the muscles and tendons covering the shinbone become inflamed. To stop the stabbing, try icing the shins for 15-20 minutes and keeping them elevated at night to reduce swelling. Prevention is a liiiittle trickier, but researchers have found shock-absorbing insoles that support the arch do help . Also make sure those sneakers are the right fit for the foot, and stick to running on softer grounds whenever possible. Avoid hills too, which put extra force on the shin’s tibialis muscle.

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5. Iliotibial band syndrome

Distance runners take note: This injury is not your friend. ITBS triggers pain on the outside of the knee, due to the inflammation of the Iliotibial band, a thick tendon that stretches from the pelvic bone all the way down your thight. Common culprits include increased mileage (half-marathon training, anyone?), downhill running, or weak hips . To ease the ache, give those muscles some love. Specific stretches, along with foam rolling, may decrease inflammation and help reduce pain.​

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6. Stress fracture

Non-contact sports can lead to broken bones too. Stress fractures aretiny cracks in the bone caused by repeatedly pounding greater amounts of force than the leg bones can bear. If this happens to you, taking some time off is a must and usually involves crutches with a side of physical therapy. And in some cases, an x-ray may reveal it’s time to go under the knife. To avoid the sidelines, make cross-training your BFF to avoid overuse, wear proper shoes, and get enough calcium to keep bones strong.

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7. Patellar tendinitis

It’s often referred to as “jumper’s knee,” but this injury is also common among distance runners . Patellar tendinitis strikes when overuse (sensing a pattern here?) leads to tiny tears in the patellar tendon, which connects the kneecap to the shinbone.Overpronation, over-training, and too many hill repeats are likely causes. To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads (at the gym or at home), and ice the knee at the onset of pain. Doctors also recommend physical therapy to help soothe and strengthen the tendon.

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8. Ankle sprain

A sprain occurs when the ankle rolls in or outward, stretching the ligament (and causing some serious pain). Curbs, potholes, tree branches, or just an unfortunate landing are just a few of the culprits. Recovery may be a little shaky at first, but many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle . Stick to some solid rest after the sprain occurs—how long depends on the sprain’s severity, so see a doc for a more specific game plan. They might also recommend an ankle brace or air cast, and taping it up when you’re ready to get back out there to prevent re-twisting.

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9. Pulled muscles

When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle. (The calf and hamstring are common muscle pulls among runners .) Overuse, inflexibility, and forgetting to warm-up are a few possible causes. To prevent a pull, make sure you do a proper warm-up, cool-down, and dynamic stretching pre-workout. While the pain persists, lay off running (up to five days!), and stick to gentle stretching and icing the muscle.

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10. Blisters

More annoying than a younger brother, blisters can pop up when we least expect it. As the heel rubs against the shoe, the top layer of skin can tear, leaving a bubble between the layers of skin. The best way to beat ‘em is prevention: Make sure the shoe (literally) fits and wear a good pair of synthetic socks . If a blister still appears, cover it up with special Band-Aids, moleskins, or gels.

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11. Chafing

For most, there’s no escaping it. When skin rubs against skin (we’re looking at you, thighs), the skin can become angry and irritated. To stop the sting, throw on a pair of longer running shorts or capris to avoid that skin-on-skin action. When in doubt, there are also products like body-glide to keep things moving.

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12. Side stitches

Ever get that awful pain on the side of the stomach? Formally called exercise-related transient abdominal pain (ETAP), side stitches can really creep up—affecting nearly 70 percent of runners. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posturecould be to blame. If it strikes, try bending forward and tightening the core, or breathing with pursed lips to help ease pain.