As a sports injury doctor in Mumbai, I see runners every day—beginners, weekend warriors, and marathoners. One thing I’ve noticed is that many push too hard, too fast. And that’s when injuries happen.

Over the years, five injuries keep coming up again and again. Let me tell you about them and how to avoid them.

1. Runner’s Knee

Runner’s knee is very common. A young marathoner once came to me limping after a long run. He said his knee hurt at the front. After examining him, I realized his kneecap wasn’t tracking properly.

Tips:

• Strengthen your quads and hips.
• Check your running form. A gait analysis for runners can help.
• Take rest days and do physiotherapy if needed.

2. Achilles Tendonitis

I treated a runner training for a half marathon. She complained of pain above her heel, especially in the morning. This was Achilles tendonitis, caused by increasing mileage too quickly.

Tips:

• Stretch your calves regularly.
• Increase distance gradually.
• Avoid overdoing hill runs.

If ignored, it can lead to tears.

3. Plantar Fasciitis

Mumbai’s roads and heat can make runners prone to plantar fasciitis. One runner told me her heel hurt every morning. She wasn’t wearing supportive shoes, and her arches were collapsing slightly.

Tips:

• Use proper running shoes.
• Stretch and strengthen your feet.
• Ice the heel if needed.

Seeing a running injury specialist in Mulund early can prevent long-term issues.

4. Hamstring Strains

I see many long-distance runners with sudden pain at the back of the thigh. Hamstring strains in long-distance runners happen when muscles are tired or overstretched. Even sprinters can get them during explosive sprints.

Tips:

• Warm up before every run.
• Strengthen hamstrings and glutes.
• Don’t suddenly increase speed or distance.

5. IT Band Syndr

Lateral knee pain often points to IT band syndrome. A seasoned runner once complained about pain on the outer side of his knee after increasing mileage. Weak hips caused his IT band to rub too much.

Tips:

• Strengthen glutes and hips.
• Use a foam roller on the IT band.
• Adjust your stride if needed.

How to Stay Injury-Free

From my years as a sports injury doctor in Mumbai, I always tell runners:

Tips:

• Increase mileage gradually.
• Include strength training.
• Listen to your body. Pain is a warning.
• Do a gait analysis for runners to catch hidden issues.
• Rest when needed.

FAQs

Q: Which injuries are most common in marathon runners?
A: Runner’s knee, Achilles tendonitis, plantar fasciitis, hamstring strains, and IT band syndrome.

Q: How can I prevent injuries while increasing mileage?
A: Increase distance slowly, strengthen muscles, maintain proper form, and rest properly.
Running is amazing, but it can be tough on your body. With early care, proper guidance, and help from experts like Dr. Sanesh Tuteja, runners can stay injury-free and enjoy every step.