There are no items in your cart
Add More
Add More
| Item Details | Price | ||
|---|---|---|---|
What Are the Most Common Running Injuries?
Some of the most common problems seen in recreational runners include:
● Runner’s knee or patellofemoral pain
● Iliotibial band syndrome (ITBS)
● Shin splints or medial tibial stress syndrome
● Achilles tendon pain
● Plantar heel pain
● Calf and hamstring injuries
● Stress-related bone injuries
Not every running injury has the same cause. Training errors, sudden increases in mileage, inadequate recovery, strength deficits, biomechanics and individual factors can all contribute.
The key is to identify the load that the runner cannot currently tolerate rather than blaming one movement or one part of their running form.
Patellofemoral pain is commonly experienced around or behind the kneecap and may become worse with running, stairs, squatting or prolonged sitting.
Current best-practice guidance recommends education and exercise therapy as the foundation of treatment, with knee- and hip-focused strengthening selected according to the individual’s presentation. Running retraining, taping or foot orthoses may be added when appropriate.
Physiotherapy may therefore focus on:
● Quadriceps strengthening
● Hip strengthening
● Calf and lower-limb capacity
● Movement control
● Gradual running exposure
● Training-load modification
Simply stopping all activity is not always necessary.
Iliotibial band syndrome commonly causes pain around the outer part of the knee, particularly during repetitive running.
Management generally focuses on reducing aggravating load while rebuilding strength and running capacity.
A physiotherapist may assess:
● Hip and knee strength
● Single-leg control
● Running volume
● Recent training changes
● Terrain and downhill running
● Recovery between sessions
● Running technique where relevant
The important point is that there is no single “bad gait” responsible for every case of ITBS.
Treatment should be individualised rather than based on trying to force every runner into the same running pattern.
Medial tibial stress syndrome, commonly called shin splints, can occur when the lower leg is exposed to more repetitive loading than it can currently tolerate.
It may develop after:
● Rapid mileage increases
● Starting running suddenly
● Increasing speed and intensity together
● Changing terrain
● Returning to running after a long break
Relative reduction in aggravating activity followed by gradual rehabilitation is commonly used for medial tibial stress syndrome.
But not every shin pain is “just shin splints.”
Localised bone pain, pain that persists at rest or at night, significant tenderness or worsening symptoms may raise concern about a bone stress injury and require appropriate medical assessment.
No.
Gait analysis can be useful, but it should answer a clinical question.
A physiotherapist may observe:
● Cadence
● Step pattern
● Stride characteristics
● Trunk movement
● Pelvic control
● Knee movement
● Foot and ankle mechanics
● Running symmetry
● Response to different speeds
Video can be useful for comparing movement before and after an intervention.
However, there is no universal “perfect running form.” A gait feature should not automatically be labelled as an injury risk simply because it looks different from someone else’s technique.
For runners with patellofemoral pain, for example, running retraining can be considered as an additional intervention when it matches the individual’s presentation.
A good running assessment goes beyond watching someone run for 30 seconds.
The physiotherapist may ask about:
Training history: How many kilometres per week? How often? What has changed recently?
Pain behaviour: When does the pain start? Does it settle after running? Is it worse the next morning?
Recovery: How much sleep and rest does the runner get?
Strength: Can the lower limb tolerate the demands of running?
Mobility: Are there relevant restrictions?
Running environment: Road, treadmill, hills, trails or track?
Goals: Is the person preparing for a 5K, half-marathon, marathon, or simply running for fitness?
This information helps identify whether the main problem is capacity, load, recovery or a combination of factors.
One of the biggest mistakes runners make is going from “no running” directly back to their previous mileage.
Return-to-run should be progressive.
A practical progression may look like:
Stage 1 – Restore daily function
Walking and normal daily activities should be comfortable or appropriately improving.
Stage 2 – Build strength and capacity
The injured area needs enough strength and load tolerance for running.
Stage 3 – Walk-jog intervals
Short running periods can be alternated with walking.
Stage 4 – Increase running time.
Gradually increase continuous running while monitoring symptoms.
Stage 5 – Increase distance
Once running is tolerated, distance can progressively increase.
Stage 6 – Reintroduce speed
Intervals, tempo running, hills and faster work should come later.
The exact timeline depends on the injury.
Recent expert consensus for return to running after Achilles tendon repair, for example, includes absence of pain during daily life and rehabilitation, normal walking without a limp, adequate heel-rise ability, single-leg balance and psychological readiness.
The same principle applies broadly: return to running should be based on readiness, not simply the number of weeks since injury.
The most important advice for a new marathoner is simple:
Do not make distance the only goal. Build capacity gradually.
Useful strategies include:
Avoid suddenly doubling weekly mileage because the race is approaching.
Not every training session needs to be fast.
Include exercises for the calves, quadriceps, hamstrings, glutes and trunk.
Sleep, rest days and appropriate nutrition matter when training volume increases.
Running through every pain signal is not a sign of toughness.
Shoes, hydration, nutrition and pacing should be tested during training rather than introduced during the marathon.
A runner may benefit from assessment when:
● Pain repeatedly returns during running.
● Symptoms are changing their running pattern.
● Pain persists after reducing training.
● Running distance is progressively decreasing because of symptoms.
● There is swelling or significant loss of movement.
● Pain is affecting everyday activities.
● They are returning after surgery or a significant injury.
● They want help preparing for a major race.
A physiotherapist can help determine whether the runner needs load modification, strengthening, movement retraining, medical referral or a combination of these.
Physiotherapists can contribute to the running community before, during and after an event.
At a running clinic, they may provide:
● Injury screening
● Running assessments
● Strength testing
● Training education
● Injury-prevention workshops
● Return-to-run guidance
At race events, physiotherapists may work as part of the medical and recovery team, helping assess runners with musculoskeletal complaints and determining whether further care is needed.
Post-race support can also provide an opportunity to educate runners about recovery rather than encouraging them to immediately return to high training loads.
There is no single injury that affects every runner. Patellofemoral pain, shin-related injuries, Achilles problems, ITBS and plantar heel pain are among the common conditions encountered in running populations.
Not automatically. The appropriate response depends on the type and severity of pain. Some conditions can be managed with reduced running load and gradual rehabilitation, while others require temporary cessation and medical assessment.
No. Gait analysis is most useful when it answers a specific clinical or performance question. It should complement, not replace, a full assessment.
There is no universal timeline. Return depends on the injury, symptoms, strength, functional capacity and response to progressive loading.
Strength training can improve the capacity of muscles and tissues to tolerate running loads and is an important part of many rehabilitation and injury-prevention programmes.
They do not necessarily need an assessment if they are healthy and progressing well, but a physiotherapist can be particularly useful when a runner has previous injuries, recurring pain, significant training increases or uncertainty about returning to running.
India’s running culture is growing rapidly, giving more people the opportunity to take part in 5Ks, 10Ks, half-marathons and full marathons. With that growth comes a greater need to understand running-related injuries and how to manage training loads safely.
The goal of physiotherapy is not simply to stop runners from running. It is to understand the injury, build physical capacity, modify training when necessary and help the runner return to the distance they want to achieve.