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Running is one of the most accessible ways to improve aerobic fitness, cardiovascular health and overall well-being. From recreational jogging to competitive racing, many runners enjoy the health benefits that accompany a consistent running routine. However, running can place a repetitive and potentially taxing load on the body, and without the right preparation, technique and recovery, running injuries are possible.
At RHP Physiotherapy, we regularly treat common running injuries affecting recreational runners and elite athletes alike. The good news is that most running injuries are preventable and respond well to early intervention. Below, we will discuss:
Most running-related injuries are overuse injuries, meaning they develop over time due to repetitive stress placed on muscles, joints, connective tissue, and weight-bearing bones. Common risk factors include:
Select an injury below to view symptoms and treatment options:
Runner’s knee, also known as patellofemoral pain syndrome, is a common injury that causes anterior pain in the knee joint where the kneecap connects to the bottom of the thigh bone (femur). This condition starts as a dull pain and often worsens when running downhill, squatting, or sitting with the knee bent.
Typical treatment strategies include:
IT band syndrome, also referred to as iliotibial band friction syndrome, is a common overuse injury that causes lateral knee pain. The IT band runs along the outside of the thigh and can become irritated due to repetitive overloading, especially with downhill running or poor hip control.
Physiotherapy management may involve load management, strengthening exercises for the hip, and addressing faulty running form.
Shin splints pain occurs in the lower leg due to repetitive stress on the shin bone and can be categorised into two types:
Achilles tendinitis involves pain, stiffness or swelling in the Achilles tendon at the back of the foot and ankle. Contributing factors include tight calf muscles, sudden changes in training volume, or excessive hill running.
Plantar fasciitis is the leading cause of heel and foot pain in runners, involving irritation of the thick band of tissue on the underside of the foot. Pain is generally worse first thing in the morning.
Muscle strains may occur due to fatigue, weakness, or poor control of the hip and groin. These injuries can present as a sharp pain during running or a lingering dull pain afterwards.
Though less common than overuse conditions, acute injuries like ankle sprains occur frequently on trails or uneven ground. Early physical therapy ensures proper healing and reduces chronic instability.
Preventing running or jogging injuries requires a proactive and structured approach. Here are some ways you can protect your body:
Starting with a good warm-up prepares you both mentally and physically. Warming down is crucial for recovery and preventing muscle tightness.
One of the leading causes of overuse injuries is increasing training intensity too quickly. Sudden jumps in distance should be avoided to prevent chronic pain developments.
Activities such as cycling, swimming, or strength training help to develop other muscles and reduce cumulative impact on your body.
Weakness in the gluteal muscles, calves, and core can alter movement patterns. Targeted exercises improve resilience in the knee joints and Achilles tendons.
At RHP Physiotherapy, we take a holistic, evidence-based approach to helping runners stay healthy. Our care includes:
Running should enhance your health, not limit it. If you’re experiencing pain, returning from injury, or want to improve performance, RHP Physiotherapy is here to support you.
Book an appointment today and take control of your running health.
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