Running is one of the most accessible and effective ways to stay fit in Singapore—no fees, minimal equipment, and routes ranging from parks to city streets. Yet, despite these perks, the sport comes with a high risk of injury, far more than lower-impact activities like swimming or cycling. Doctors warn that runners often only notice damage once it’s already serious and costly to fix.
How Widespread Are Running Injuries?
Studies show that the majority of runners experience running-related injuries, and remarkably, that number hasn’t improved in over three decades. Many attribute post-run joint pain to normal exertion, only realising too late that they’ve pushed their bodies into actual injury territory.
Common Running Injuries in Focus
- Shin Splints – A dull or sharp pain along the shin due to repeated stress or poor form.
- Stress Fractures – Tiny, fatigue-induced bone cracks, common in the shin, foot, or lower leg.
- Achilles Tendonitis – Inflammation at the back of the ankle, often caused by tight calves and overuse.
- Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around the kneecap from overuse, misalignment, or weak supporting muscles.
- Iliotibial (IT) Band Syndrome – Sharp pain on the outer knee caused by friction of the IT band during repetitive motion.
- Plantar Fasciitis – Heel pain resulting from inflammation of the foot’s arch-supporting tissue.
Why Runners Get Hurt
Below are several key factors:
- Excessive Training Ambition – Runners who rush into marathons after minimal prep often sustain injuries due to a lack of conditioning and recovery.
- Ignoring Prior Injuries – Past injuries—running-related or otherwise—significantly raise the risk of new or recurring damage.
- Misplaced Toughness – Dismissing pain as “part of the sport” only delays recovery and increases the odds of long-term issues.
Be Smart: Preventing and Managing Running Injuries
Here are some proven strategies to reduce injury risk:
- Build Gradually: Increase mileage or intensity slowly—typically, no more than 10% each week—to avoid overuse injuries.
- Strength & Mobility Work: Use foam rollers, do dynamic warm-ups, and train muscles like glutes and calves to absorb shock, stabilise joints, and improve form.
- Cross-Train: Include low-impact activities like swimming or cycling to ease the burden on joints while improving overall fitness.
- Choose the Right Shoes: Get gait analysis from specialty stores and replace worn-out shoes regularly to maintain proper cushioning.
- Listen to Your Body: Pain that lingers, increases during efforts, or changes your mechanics may signal a developing injury—don’t run through it. Seek a physiotherapist early rather than waiting for symptoms to worsen.
Final Thoughts
Running offers powerful health benefits—it’s efficient, accessible, and liberating. But too often, runners brush off niggles or ignore clear warning signs until injuries become debilitating. As doctors remind us, being realistic about your targets and tuning into your body isn’t a sign of weakness—it’s how you sustain longevity in your running journey.
