CannaTape & Common Running Injuries

Running is a fantastic way to stay fit, clear your mind, and challenge your limits. However, the repetitive impact and strain can lead to a variety of injuries, ranging from mild discomfort to severe pain. For athletes, particularly runners, finding effective and easy-to-apply solutions for pain relief and recovery is crucial. That's where kinesiology tape infused with transdermal CBD, like CannaTape Sport, comes in.

At CannaTape Sport, we too are runners and understand the importance of staying healthy and injury-free. We love our product and find it a critical part of our running regime. Kinesiology taping is a simple yet highly effective method to support muscles, reduce inflammation, and alleviate pain. CannaTape Sport takes this a step further by infusing the tape with beneficial ingredients, including CBD, known for its anti-inflammatory and analgesic properties. This makes it an ideal choice for runners looking to maintain peak performance while minimizing downtime due to injuries.

In this article, we will explore some of the most common injuries that runners face, the typical profiles of those who suffer from these injuries, their causes, and symptoms. We'll also provide detailed application instructions to help you get the most out of your CannaTape Sport kinesiology tape. Whether you're a seasoned marathoner or just starting your running journey, understanding these injuries and knowing how to manage them can keep you on track and pain-free.

As we delve deeper into the world of running injuries, it's essential to understand the specific ailments that can hinder a runner's performance and overall well-being. In the following sections, we will examine five common injuries that runners frequently encounter: Iliotibial Band Syndrome, Hamstring Strains, Shin Splints, Runner's Knee, and Plantar Fasciitis. For each injury, we'll provide a comprehensive overview, including the typical sufferers, underlying causes, and recognizable symptoms. Moreover, we'll offer step-by-step application instructions to effectively use CannaTape Sport kinesiology tape, ensuring you can continue to enjoy your runs with minimal discomfort and maximum support. Let's start by exploring the intricacies of Iliotibial Band Syndrome and how CannaTape Sport can help you overcome it.

Iliotibial Band Syndrome

Iliotibial Band Syndrome (ITBS) occurs when the iliotibial band (IT band), a tendon running along the outside of the leg from the top of the pelvic bone down to the knee, becomes irritated or swollen due to friction against the hip or knee bones. This friction happens when the IT band is overly tight, leading to pain and inflammation.

Who Suffers from ITBS?

Frequent runners, especially long-distance runners, are particularly prone to ITBS. It accounts for approximately 12% of running injuries, with a higher prevalence in females compared to males.

Causes of ITBS

The IT band can become excessively tight for several reasons:

  • Excessive Foot Pronation: This outward rotation of the foot stretches the IT band, bringing it closer to the bones.
  • Hip Abductor Weakness: Weak hip abductors can cause the IT band to tense, as the hip's ability to rotate away from the body is compromised.
  • Internal Tibial Torsion: This condition, where the tibia (shinbone) twists inward, pulls the IT band closer to the bones.
  • Medial Compartment Arthritis Leading to Genu Varum: Arthritis in the knee joint can cause genu varum (bow-leggedness), tightening the IT band.
  • Preexisting IT Band Tightness: Some individuals are naturally predisposed to a tighter IT band.

 Symptoms of ITBS

A tight IT band can cause several symptoms, including:

  • Hip Pain: Friction between the IT band and the greater trochanter (the top part of the femur) leads to inflammation and pain in the hip. You might also hear a snapping sound.
  • Clicking Sensations: A snap, pop, or click can be felt on the outside of the knee.
  • Knee Pain: The IT band rubbing against the lateral epicondyle (the outer part of the knee) causes inflammation and pain, especially during knee flexion and extension.
  • Warmth and Redness: The outside of the knee may appear discolored and feel warm to the touch.

Initially, pain from ITBS occurs after exercise. As the condition worsens, pain can be felt during exercise and eventually at rest. The pain often starts as an aching and burning sensation but can become sharper with continued activity. It’s important to describe both the location and the nature of the pain to your healthcare provider for an accurate diagnosis.

Understanding the IT Band

The iliotibial band is a flexible, elastic-like fibrous tissue that connects muscles to bones. When a muscle contracts, the tendon pulls on the bone, facilitating movement. Keeping the IT band healthy and flexible is crucial for runners to avoid the debilitating effects of ITBS.


  1. To tape your IT band, cut one strip of tape that is about two-thirds the length of your thigh. This will be your anchor piece. Place the bottom end of the anchor piece right beneath the outside of your knee (or wherever you feel the most pain) and lay the tape flat going up the outside of your thigh. (Keep your knee slightly bent as you apply this piece of tape.) 
  2. Next, place a smaller strip (for example a ½ strip) of tape horizontally near the outside of your knee where you feel the most pain.
  3. Then place another small strip right above the last strip. Make sure you apply tension to these two small pieces of tape.

Hamstring Strain

Hamstring strains involve a tear or pull in the muscles and tendons located at the back of the thigh. These injuries are common and troublesome, particularly among athletes who engage in activities requiring jumping, climbing, and lunging. Individuals who have previously suffered a hamstring injury are more susceptible to recurring strains.

Who Suffers from Hamstring Strains?

Athletes are the most likely to experience hamstring strains, especially those participating in sports requiring explosive movements like jumping, climbing, and lunging. Having a history of hamstring injuries increases the likelihood of re-injury.

Causes of Hamstring Strains

Hamstring strains can result from various factors, including:
  • Overstretching: The most common cause, occurring when the muscles are stretched beyond their capacity.
  • Fatigue: Overtraining can lead to muscle fatigue, making the hamstrings more prone to injury.
  • Direct Trauma: A direct blow to the thigh can cause a strain.
  • Inadequate Warm-up: Failing to properly warm up before activity increases the risk of injury.
  • Poor Conditioning: An insufficient pre-conditioning program can leave the hamstrings vulnerable.
  • Previous Injury: A history of hamstring injuries can predispose one to future strains.

Symptoms of Hamstring Strains

The severity of a hamstring strain can vary, and symptoms are classified into three grades:

  • Grade 1: Strain: Sudden, radiating pain in the back of the thigh
    • Difficulty moving the leg, though strength remains intact
  • Grade 2: Partial Tear: More intense pain than Grade 1
    • Swelling, bruising, and some loss of strength in the leg
  • Grade 3: Severe Tear: Severe pain, tenderness, swelling, and bruising
    • A popping sensation at the time of injury

Additional symptoms may include:

  • Bump or Knot: A noticeable lump in the thigh area
  • Spasms: Muscle spasms in the affected area
  • Muscle Stiffness: Particularly after a cool-down period

Understanding the Hamstrings

The hamstrings are crucial for leg movement, allowing the leg to flex (bend) and extend (stretch). They connect the largest thigh muscle to the bones, playing a vital role in various physical activities. Proper conditioning and care are essential to prevent hamstring injuries and maintain optimal performance.


  1. Apply one strip of tape that starts on the right beneath the outside of your knee and ends at the top of your hamstring right below your glutes.
  2. Apply another strip of tape in the same way but on the opposite side. Make sure you keep your leg straight while applying the tape.
  3. Next, place a smaller horizontal strip of tape right below the area of your hamstring where you feel the most pain—make sure you pull tightly, apply tension.
  4. Place another strip of horizontal tape (the same size as the other) right above the area of your hamstring where you feel the most pain—again pulling tightly so there is tension.

Shin Splints (Medial Tibial Stress Syndrome)

Shin splints refer to pain in the front part of the lower legs (shins) due to inflammation of the muscles, tendons, and tissue around the shin bone (tibia). Athletes often experience shin pain because of the repeated stress they place on their shin bones, muscles, and connective tissues. Healthcare providers sometimes refer to shin splints as medial tibial stress syndrome.

Who Suffers from Shin Splints? 

Although anyone can develop shin splints, certain groups are at higher risk, including:

  • Runners: Especially those who run on uneven surfaces or suddenly increase their running program.
  • Athletes: Those who play high-impact sports that stress the legs.
  • Dancers: Due to the rigorous and repetitive movements.
  • People with Foot Issues: Individuals with flat feet, high arches, or very rigid arches, as these conditions can affect how force is absorbed and distributed.
  • Military Personnel: Those who march or walk extensively.
  • Individuals Wearing Unsupportive Shoes: Especially when exercising.
  • People Who Walk Extreme Distances: This includes hikers and long-distance walkers.
  • Individuals with Nutritional Deficiencies: Those with vitamin D deficiency, eating disorders, or loss of normal menstrual periods.
  • People with Bone Health Issues: Individuals with osteopenia or osteoporosis, who may already have weaker bones.

Causes of Shin Splints

Shin splints develop from repeated stress on the shin bone caused by the pulling and tugging of muscles and connective tissues in the lower leg. Common causes include:

  • Repetitive Impact: Running and jumping frequently can cause the shin bone to become inflamed and weakened.
  • Rapid Increase in Activity: Starting a new exercise routine or suddenly increasing physical activity levels can lead to shin splints.

Symptoms of Shin Splints

The most common symptom of shin splints is lower leg pain, which can range from mild to severe. Additional symptoms include:

  • Pain Location: Typically felt on the inner lower part of the leg or the front of the shin bone.
  • Pain Progression: Initially, pain may come and go with activity but can progress to persistent pain even after the activity has ended.
  • Pain Type: The pain can be sharp or present as a dull ache.
  • Tenderness: The shin bone may be tender to the touch.
  • Swelling: Mild swelling can occur.
  • Potential for Stress Fracture: If left untreated, shin splints can develop into a tibial stress fracture. 

Understanding Shin Splints

Shin splints result from the stress and impact on the shin bone and surrounding tissues. Proper conditioning, supportive footwear, and gradual increases in activity levels are essential to prevent shin splints and maintain overall leg health.


  1. Apply one piece of tape on your shin, beginning at the top of your foot.
  2. Apply a small strip of tape horizontally across your shin, just below the area where you feel the most pain. Pull this strip tightly.
  3. Repeat this action, placing a small horizontal strip of tape just above the area where you feel the most pain.

Runner’s Knee (Patellofemoral Pain Syndrome)

Patellofemoral Pain Syndrome (PFPS), commonly known as Runner's Knee, is characterized by pain under or around the kneecap (patella). The patella is the bone at the front of the knee joint, aiding in leg movement, protecting the knee, and supporting various muscles, tendons, and ligaments.

Who Suffers from Runner's Knee?

PFPS is a condition that can develop over time and often affects one or both knees. It is prevalent among athletes, particularly runners, but can affect anyone who frequently uses their knees. Approximately one-third of people who visit healthcare providers for knee pain are diagnosed with PFPS.

Causes of Runner's Knee

The exact cause of PFPS is not well understood, but several factors may contribute to its development:

  • Overuse: Repetitive motions, such as jumping or working on hands and knees, can lead to PFPS.
  • Weak or Tight Muscles: Weak quadriceps and other muscles around the knee may not provide adequate support, while tight muscles can exert too much tension on the knee.
  • Sudden Increase in Activity: Starting a new sport, increasing activity frequency, or intensifying training can trigger PFPS.
  • Knee Structure: An unusually shaped patella or one that doesn’t fit well into the femoral groove can cause PFPS without additional stress.

Symptoms of Runner's Knee

The primary symptom of PFPS is pain at the front of the knee. Additional symptoms may include:

  • Cracking or Popping: Sensations of cracking or popping in the knees.
  • Pain During Activity: Pain worsens when bending the knees, squatting, climbing stairs, sitting with bent knees for extended periods, changing playing surfaces, increasing activity levels, or wearing new or different shoes.

PFPS pain generally develops gradually and can become more severe over time if left untreated.

Understanding PFPS

PFPS is a common condition that results from the complex interplay of knee anatomy, muscle strength, flexibility, and activity levels. Proper management, including strengthening and stretching exercises, gradual increases in activity, and appropriate footwear, can help alleviate symptoms and prevent the condition from worsening. If you experience persistent knee pain, it’s important to consult a healthcare provider for an accurate diagnosis and effective treatment plan.


  1. With your knee bent and in a slightly relaxed position, apply one strip of tape diagonally, starting right below the left side of your kneecap and up over your knee.
  2. Repeat on the other side, hugging the outside of your kneecap.
  3. Next, place a smaller horizontal strip of tape right below the area you feel the most pain and pull tightly.

Plantar Fasciitis

Plantar fasciitis is the inflammation of the plantar fascia, a strong, fibrous tissue similar to a ligament, located in your foot. It is the most common cause of heel pain.

Who Suffers from Plantar Fasciitis?

Plantar fasciitis is highly prevalent, affecting more than 2 million people in the U.S. annually. Approximately 1 in 10 people will experience plantar fasciitis at some point in their lives. The condition often affects one foot at a time, although it can impact both feet simultaneously.

Causes of Plantar Fasciitis

Plantar fasciitis occurs when the plantar fascia is overused or stretched too far, leading to inflammation and pain.

Several factors can contribute to this condition:

  • Prolonged Standing: Being on your feet all day for work.
  • High-Impact Activities: Playing sports or exercising on hard surfaces like warehouse floors or sidewalks.
  • Inadequate Warm-up: Exercising without proper stretching or warm-up.
  • Improper Footwear: Wearing shoes that don’t provide sufficient support, such as flip-flops or flat, flexible sneakers.
  • Barefoot Activities: Walking or standing barefoot at home.

Certain health conditions can also cause plantar fasciitis, including:

  • High Arches or Flat Feet: Abnormal foot structures.
  • Obesity: Particularly rapid weight gain of more than 15 pounds in a few months.

Symptoms of Plantar Fasciitis

The most common symptoms of plantar fasciitis include:

  • Heel Pain: Often the first sign.
  • Arch Pain: Discomfort in the arch of the foot.
  • Stiffness: Especially after periods of inactivity.
  • Swelling: Around the heel area.
  • Tight Achilles Tendon: Contributing to foot discomfort.

Understanding the Pain of Plantar Fasciitis

Plantar fasciitis typically causes achy pain in the heel or along the bottom of the foot. The pain can vary depending on activities and time of day. Common pain characteristics include:

  • Pain upon Standing: Particularly after sleeping or sitting down, which usually subsides after a few minutes of walking.
  • Dull Ache: A constant, lingering discomfort.
  • Sharp Pain: Stabbing pain when using the affected foot or putting pressure on the heel.
  • Activity-Related Pain: Exercising or moving might temporarily relieve pain, but it often worsens after stopping.
  • Morning Pain: Increased pain first thing in the morning or after periods of inactivity.

Plantar fasciitis is a common yet debilitating condition that can significantly impact daily activities and overall quality of life. Understanding the causes and symptoms is crucial for effective management and prevention.


  1. Apply one strip of tape vertically from your metatarsals all the way up over the back of your heel.
  2. Place a slightly smaller strip of tape horizontally along the bottom of your heel, pulling tightly to create tension.
  3. Repeat with new strips of horizontal tape until you have covered the entire bottom of your foot.


Understanding and managing common running injuries such as Iliotibial Band Syndrome, Hamstring Strains, Shin Splints, Runner's Knee, and Plantar Fasciitis is crucial for maintaining a healthy and active lifestyle. At CannaTape Sport, we are committed to helping athletes of all levels stay pain-free and perform at their best. Our kinesiology tape, infused with transdermal CBD and other beneficial ingredients, provides an effective, easy-to-apply solution for these common injuries.

We encourage you to take proactive steps in preventing and treating these injuries. If you found this article helpful, please share it with friends, family, or fellow athletes who might benefit from this information and our product. By spreading the word, you can help others achieve their fitness goals and enjoy a healthier, more active life.

Stay connected with us at CannaTape Sport for more tips, insights, and solutions to keep you moving. Join the CannaTape Community and experience the difference our innovative products can make in your training and recovery regimen.

Share this article with someone you know who could benefit from our expert advice and high-quality products. Together, we can support each other in the journey towards better health and peak performance. Visit our website,, to learn more about our offerings and join the CannaTape Sport community today!

Written by Sean Malloy

Leave a comment