Common Running Injuries and How Physiotherapy Helps
Most running injuries are load related rather than caused by bad form. The usual suspects are runner's knee, Achilles tendinopathy, shin pain, plantar heel pain and hamstring or glute tendon problems. Managing weekly load and building strength addresses most of them.
Running injuries rarely appear out of nowhere. They usually follow a change in how much, how fast or how often you have been running. Recognising the pattern early keeps a niggle from becoming a season.
The injuries we see most
Patellofemoral pain at the front of the knee, Achilles tendinopathy at the back of the ankle, medial tibial stress syndrome along the shin, plantar heel pain under the foot and proximal hamstring tendinopathy at the sit bone make up the large majority of running complaints in our Centurion clinic.
Why they happen
The common thread is load. A sudden jump in weekly distance, adding hills or speed work too quickly, returning after a break at previous volumes, or running on tired legs from insufficient sleep and recovery all increase risk. Strength deficits, particularly in the calves and hips, reduce the load your tissues can absorb.
What treatment involves
Assessment covers your training history, strength, mobility and running mechanics. Treatment then combines a temporary load adjustment, progressive strength work for the affected tissue and a structured return to running plan, often as a walk run progression.
When to stop and get assessed
- Pain that increases during a run rather than warming up.
- Limping or altering your running form to cope.
- Pain in the same spot on consecutive runs that is worsening.
When to see a physiotherapist
See a physiotherapist if a niggle persists for more than a week or two, if you are altering your gait to run, or if you have a race approaching and need a plan that protects your training block.
Related physiotherapy services
Frequently asked questions
Should I stop running completely when injured?+
Usually not. Most runners can maintain some running at reduced volume, which supports both fitness and tissue tolerance.
How quickly can I increase my mileage?+
Around ten percent per week is a widely used guide, adjusted for how your body responds.
Do running shoes prevent injury?+
Comfortable shoes matter, but training load and strength are far stronger predictors of injury risk.
When should a runner see a physiotherapist?+
Early. A niggle addressed in week one is far quicker to resolve than one carried for two months.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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