Running a marathon is a remarkable challenge, both physically and mentally. Months of preparation go into crossing that iconic finish line, but the journey isn’t without its hurdles. Unfortunately, training for the world’s longest marathons often comes with common injuries that can set you back or even keep you from the starting line. Awareness and prevention are the keys to a successful race day.

The Most Common Marathon Injuries:

1. Runner’s Knee

Runner’s knee, or patellofemoral pain syndrome, is a familiar foe for many marathoners. It’s characterized by dull pain around the kneecap, often worsened during running or movement. Poor running form, muscle imbalances, and overtraining are typical culprits.

What to do?

Rest and ice the area to reduce inflammation. A physiotherapist can guide you through strengthening exercises for your quads and hamstrings, assess your gait, and recommend proper footwear to avoid future irritation.

2. Achilles Tendinitis

Inflammation of the Achilles tendon — the connective tissue between your heel and calf — is another common injury for long-distance runners. Symptoms include pain, swelling, and discomfort, particularly when running or climbing stairs.

What to do?

Focus on rest and gentle stretching. Strengthening your calf muscles and addressing your running form with a physiotherapist can prevent recurrence. Gradually ramping up your training intensity is also crucial.

3. Shin Splints

Shin splints, or medial tibial stress syndrome, result in pain along the shinbone and are often caused by overuse, poor footwear, or tight calves. They’re common when runners increase mileage too quickly.

What to do?

Rest, ice, and consider cross-training to reduce stress on your shins. Evaluate your running shoes for proper support, and include stretches and strengthening exercises for your calves and ankles in your routine.

4. Plantar Fasciitis

This painful condition involves inflammation of the plantar fascia, the fibrous tissue running along the sole of your foot. It often manifests as sharp heel pain, especially first thing in the morning.

What to do?

Focus on calf and foot stretches, use a foam roller for the plantar fascia, and invest in supportive insoles or shoes. Rest and physiotherapy may be necessary for severe cases.

5. Iliotibial Band (ITB) Syndrome

ITB syndrome is characterized by pain on the outside of the knee due to irritation of the iliotibial band. This condition is often linked to overtraining, tight muscles, or biomechanical issues.

What to do?

Rest and stretch the IT band and surrounding muscles. Foam rolling and physiotherapy can help address muscle imbalances and improve running form.

6. Stress Fractures

Stress fractures are small cracks in bones caused by repetitive impact. They typically occur in the feet, shins, or hips and are often the result of overtraining or inadequate recovery.

What to do?

Rest is non-negotiable — stop running and allow the bone to heal fully. A physiotherapist can create a plan for gradual reintroduction to running, focusing on proper form and strength-building.

7. Blisters and Chafing

While less severe, blisters and chafing can turn a marathon into a miserable experience. These are usually caused by ill-fitting shoes or clothing and repetitive friction.

What to do?

Use anti-chafing creams, wear moisture-wicking fabrics, and ensure proper shoe fit. Tape or bandage areas prone to blisters before long runs.

8. Muscular Strains and Cramps

Overexertion during training can lead to strained or cramping muscles, often in the calves, hamstrings, or quads. These occur when muscles are pushed beyond their limits.

What to do?

Stay hydrated and stretch regularly. Gradually increase training intensity and incorporate strength training to reduce the risk of strain.

How Physiotherapy Can Help?

A skilled physiotherapist can be a marathon runner’s best ally. They’ll develop a tailored plan to address weak areas, improve running mechanics, and minimize injury risk. Techniques like massage therapy, targeted exercises, and gait analysis are invaluable tools to keep you running strong.

Injury prevention is as much a part of marathon training as building mileage. Listening to your body, practicing proper recovery, and addressing small aches early can make the difference between race-day success and disappointment. With the right care and preparation, you’ll be better equipped to tackle the world’s biggest marathons and reach that finish line strong and healthy.