Most common high school running injuries
Most high school running injuries fall into a small handful of categories. Knowing which ones are coming for you — and the early signs — is half the battle.
1. Shin splints (MTSS)
By far the most common in freshmen and sophomores. Comes from mileage jumps, hard surfaces, weak hips. Catch it early and back off — push through and it can progress to a stress fracture.
2. Stress fractures
The injury that ends seasons. Often hides as 'really bad shin splints' for 2-3 weeks before it cracks. Pinpoint bone pain = stop running and get imaging.
3. Runner's knee (PFPS)
Aching at the front of the knee, worse going downhill or stairs. Usually weak hips and quads, not the knee itself. Strength work usually fixes it in 4-6 weeks.
4. IT band syndrome
Sharp outer-knee pain that turns on at a predictable distance. Hip strength + cadence + mileage reduction. Foam rolling alone won't fix it.
5. Achilles tendinopathy
Stiff in the morning, worse after speedwork. Build slowly with heavy slow tendon loading. Don't chase pain through it.
Key takeaways
- Shin splints + stress fractures = #1 season-enders.
- Pinpoint bone pain = stop, image, don't push.
- Most knee issues are hip strength issues.
- Catching it in week 1 saves you weeks 4-12.
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