INSTITUT BASQUE
DU COUREUR
The Institut Basque du Coureur aims to inform, advise and treat runners, from beginners to experienced athletes. Its goal is to reduce the risk of injury by managing allostatic stress, to improve care through appropriate advice and rehabilitation, and to improve performance.
Running is one of the most popular sports in France. Accessible and beneficial for cardiovascular and mental health, it nevertheless exposes runners to certain injuries linked to repeated mechanical stress.
How many people run in France?
These figures come from the French National Running Observatory 2025 (Observatoire national du running). Regular running has been rising steadily for 10 years, driven by the boom in mass-participation events (trail, half-marathon, urban 10K races).
Why do runners get injured?
Contrary to popular belief, most running injuries are not caused by acute trauma but by gradual-onset mechanical overload.
When running:
- each stride generates a force equivalent to 2 to 3 times body weight,
- a runner makes between 800 and 1,200 impacts per kilometre,
- tissues must gradually adapt to the mechanical load.
An injury occurs when the training load exceeds the adaptive capacity of the musculoskeletal structures.
Running injuries
Running injuries mainly affect the lower limb. Click on a condition to open its full file.
Hip pain
- Gluteus medius tendinopathy
- Iliotibial band syndrome
- Femoroacetabular impingement
- Iliopsoas tendinopathy
- Femoral neck stress fracture
- Labral tear
- Anterior impingement
Thigh pain
- Hamstring tendinopathy
- Adductors
- Proximal quadriceps tendinopathy
- Compartment syndrome
Knee pain
- Patellofemoral pain syndrome
- Iliotibial band syndrome
- Patellar tendinopathy (jumper’s knee)
- Distal quadriceps tendinopathy
- Knee osteoarthritis
- Meniscal injury
Lower leg pain
- Shin splints (medial tibial stress syndrome)
- Stress fracture
- Compartment syndrome
- Popliteal artery entrapment syndrome
- Tibialis anterior tendinopathy
Ankle pain
- Achilles tendinopathy
- Tibialis posterior tendinopathy
- Peroneal (fibularis) tendinopathy
- Ankle impingement syndromes
- Ankle sprain
Foot pain
- Plantar fasciopathy
- Metatarsal stress fracture
- Morton’s neuroma
- Metatarsalgia
- Hallux valgus / rigidus
The main risk factors
- Increasing mileage too quickly
- Non-progressive return to sport
- Lack of recovery
- Monotonous training
- Training intensity too high
Imbalance between Volume / Intensity / Recovery
- Muscle imbalance and weakness
- Insufficient joint mobility
- High-risk running technique
- Unsuitable footwear
- Unbalanced diet
- Lack of sleep
In more than 80% of cases, several factors are combined.
Managing running injuries
Modern management is based on several fundamental principles.
Relative rest
The aim is to adapt the mechanical load without stopping activity completely:
- Temporary reduction of mechanical stress
- Maintaining low-impact activities (cycling or swimming)
- Gradual return
- Pay attention to the load from your work activity
Continuing to run despite pain is the leading cause of chronic injury. The longer treatment is delayed, the longer and harder the pain will be to treat.
Rehabilitation and physiotherapy
Current treatment focuses on:
- Targeted, progressive strength training
- Dynamic and static stretching
- Proprioceptive training
- Biomechanical work
- Correction of sports technique
- Support in returning to physical activity
Appropriate movement is now the main treatment.
Correcting contributing factors
- Managing allostatic stress
- Quantifying mechanical stress
- Training methods
- Gait analysis
- Footwear adjustment
- Nutrition
- Sleep
- Anxiety
When should you see a health professional?
A consultation is recommended if:
- Pain persists despite reduced activity,
- Pain recurs early when activity is increased,
- Pain intensity makes running impossible,
- Pain appears at rest.
Early treatment generally leads to faster recovery.
Runners’ frequently asked questions
Why do I often get injured when running?+
The main cause is increasing the training load too quickly. The body needs time to adapt gradually to repeated mechanical stress.
Should I stop running completely?+
Not always. A temporary adjustment of the load is generally preferable. Relative rest lets you maintain your fitness through other low-impact activities (cycling, swimming) while reducing the stress on the injured area.
How long does a running injury last?+
Between 4 weeks and 3 months depending on the condition and its management. Early, appropriate treatment generally speeds up recovery. Some conditions may recur if the risk factors have not been corrected.
Is physiotherapy useful?+
Yes, it is the reference treatment for most overuse injuries. The physiotherapist strengthens the muscles, corrects biomechanical faults, works on proprioception and gradually guides the return to running.