Unlock the Power of Your Workforce
Maximize Your Team's Potential with our Human Performance Solutions
Common Running Injuries in Tactical Populations (and How to Prevent Them)
Running remains a key pillar of physical readiness for tactical professionals, including National Guard service members, first responders, and military personnel. It builds cardiovascular fitness and supports occupational endurance but also introduces high-impact stress that can lead to injury—especially when reintroduced too quickly after time off.
This article outlines the most common running-related injuries seen in tactical environments and provides actionable prevention strategies focused on resistance training, movement efficiency, and recovery.
Returning to Running After Time Off
Injuries often occur when someone resumes running after an extended break. Muscles, tendons, and bones lose conditioning over time. Trying to resume where you left off can overload underprepared tissues, leading to stress-related injuries. A structured return-to-run plan is critical to avoid setbacks.
Common Injuries in Tactical Runners
1. Shin Splints (Medial Tibial Stress Syndrome)
Description: Pain along the inner shinbone caused by repeated stress on the lower leg.
Causes: Overuse, poor footwear, tight calves, flat feet, and improper running mechanics.
Prevention:
- Strengthen the anterior tibialis
- Progress running volume gradually
- Choose supportive footwear
- Address foot and ankle mobility
2. Runner’s Knee (Patellofemoral Pain Syndrome)
Description: Pain around or behind the kneecap, often aggravated by squatting, stairs, or prolonged sitting.
Causes: Weak glutes or hip stabilizers, tight quads, poor patellar tracking, and excessive mileage.
Prevention:
- Strengthen glutes, quads, and hip flexors
- Improve mechanics and stride alignment
- Avoid sudden increases in volume
- Train on level, forgiving surfaces when possible
- Joint impact during running is significant. The force on the knees may reach up to six times a runner’s body weight.
3. IT Band Syndrome
Description: Pain on the outside of the knee caused by friction between the iliotibial band and the femur.
Causes: Hill running, weak hip abductors, poor mobility, or rapid changes in training intensity.
Prevention:
- Strengthen the hips and glutes
- Stretch and mobilize after warming up
- Avoid abrupt spikes in training volume
4. Hip Flexor Tightness
Description: Limited range of motion at the front of the hip, often accompanied by low back or anterior hip discomfort.
Causes: Prolonged sitting, lack of posterior chain strength, and insufficient warm-ups.
Prevention:
- Warm up thoroughly before stretching
- Mobilize the hips and core
- Include single-leg strength and stability training
- Prioritize posterior chain development
Injury Prevention Strategies
Resistance Training
Incorporating strength work into your weekly schedule can significantly reduce the risk of injury. Resistance training increases your body’s ability to manage and absorb impact forces during each stride. Stronger muscles, tendons, and ligaments improve overall durability.
Running creates considerable joint stress:
- Ankle joints absorb forces equal to 3 to 5 times body weight
- Knee joints: 3 to 6 times body weight
- Hip joints: 2 to 4 times body weight
Strength training helps your tissues tolerate this load while improving joint alignment and force production.
Addressing Imbalances
Muscular imbalances are common in tactical populations. Uneven strength or flexibility can lead to compensatory movement patterns, which place additional strain on overused tissues.
Corrective strength programs can restore symmetry, improve stride mechanics, and reduce injury risk.
Soft Tissue Health and Mobility
Maintaining mobility is essential for movement efficiency. Myofascial release techniques like foam rolling, trigger point therapy, or massage can help release tight muscles and restore normal range of motion. These strategies are especially valuable for reducing post-run soreness and preventing repetitive strain.
Final Thoughts
Running is mission-critical for many tactical professionals, but poor preparation increases injury risk. With a balanced training program that includes resistance work, mobility training, and structured progression, you can improve performance while staying healthy and resilient.
Written by Michael Laverriere, MS, CSCS, SiteWell Solutions subcontractor supporting the NH National Guard SWIFT program.
About SiteWell Solutions
SiteWell Solutions provides injury prevention, workforce wellness, and performance training for high-risk industries. We support HR, Safety, Wellness, and Operations leaders with proven strategies in occupational strength and conditioning, work hardening, prehabilitation, nutrition coaching, and mental resilience programs. We’re here to reduce workplace injuries, lower costs, improve employee well-being and productivity - so you can stay mission-focused.
Stay connected with us on LinkedIn, Facebook, Instagram, and YouTube for the latest in employee wellness and injury prevention. Contact us at info@sitewellsolutions.com to discover how we help your workforce move and feel their best.
Disclaimer:
SiteWell Solutions is a contracted provider under Contract #W912TF22C0001 supporting the Strategic Wellness and Individual Fitness Training (SWIFT) program — a pilot initiative serving Army and Air National Guard service members and their families. All media used with participant consent. Content does not imply endorsement by the U.S. Department of Defense.
Recent Articles
Health tips in your inbox
Our Services
Get in touch
Terms & Conditions | SWS App Privacy Policy
© SiteWell Solutions | 2025 All rights reserved
Site design by WebXDesigner.com