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  • Physiotherapy for Runners: How to Prevent and Recover from Common Injuries

    Author: Felicity Frankish

Running is one of the best forms of exercise. There is nothing better than getting outdoors and soaking up that fresh air while getting your body moving. It’s no surprise that so many Australians hit the pavement, trails and tracks each day. Whether training for a marathon or jogging around the local park, running offers many physical and mental health benefits. However, it can also take a physical toll on the body making runners more susceptible to a range of injuries, from shin splints and runner’s knee to plantar fasciitis. Fortunately, physiotherapy can help in both preventing and recovering from these common injuries, keeping runners active and injury-free. Whether you’re a weekend runner or a seasoned athlete, physiotherapy can be the key to sustaining a long and healthy running journey.

Running injuries are often the result of repetitive stress, improper technique, or pushing the body too far. While some injuries may be minor, others can lead to long recovery periods if not addressed. Here are some of the most frequent injuries faced by runners in Australia:

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  • Runner’s Knee (Patellofemoral Pain Syndrome): This can be caused by excessive training, among other things, resulting in dull, aching pain around or behind the kneecap, and pain that worsens when going up or down stairs, squatting, or sitting for long periods.
  • Shin Splints (Medial Tibial Stress Syndrome): Pain and tenderness along the shinbone that usually gets worse during or after running.
  • Plantar Fasciitis: When the tissue at the base of the heel becomes inflamed, leading to heel pain and discomfort.
  • Achilles Tendinopathy: Caused by an overuse of the Achilles tendon, pain usually begins as a mild ache in the back of the leg or heel when running.
  • Iliotibial (IT) Band Syndrome: A tendon called the iliotibial band gets irritated or swollen from rubbing against your hip or knee bones. The tendon is on the outside of your leg, and it goes from the top of your pelvic bone down to your knee.
  • Hamstring Strains: Sudden pain or popping sensation at the back of the thigh.
  • Stress Fractures: Pain that is common in the shin, foot or hip and gets worse with weight-bearing activities.
Physiotherapy is not just about treating injuries—it plays an important role in preventing them. Taking a proactive approach can mean fewer setbacks, better performance and the ability to continue running for years to come.

Physiotherapists start with thorough assessments that look at a runner’s gait, posture and movement patterns. These evaluations help identify abnormalities such as overpronation (also known as flat feet) or hip drop, which can increase the likelihood of injury. A personalised plan can be created, including orthotics, footwear recommendations and exercises.

Weak muscles—particularly in the core, glutes and calves—can also place a lot of strain on joints and result in injury. Physiotherapists design targeted strength programs that improve overall muscle coordination. Tight muscles can also cause similar problems, resulting in shin splints and plantar fasciitis. Physiotherapists develop stretching and mobility routines to improve flexibility and prevent muscle tightness.

A big factor in running injuries is overtraining or suddenly increasing how far you run. Physiotherapists guide runners on proper load management, ensuring they progress gradually and allow plenty of recovery time between sessions. Suggestions include following the 10% rule, where you don’t increase your weekly run by more than 10%. It’s also a good idea to alternate between high and low-impact activities.

Finally, wearing the wrong running shoes can lead to a lot of different injuries. Physiotherapists can assess foot structure and gait to recommend appropriate footwear or custom orthotics that provide better support.

When running injuries occur, physiotherapy provides a structured and effective path to recovery. The goal is to restore full function, manage pain and ensure a safe return to running.
  1. Manual Therapy and Massage: Hands-on techniques, such as deep tissue massage, help alleviate muscle tightness and improve circulation in the affected area. This promotes healing, reduces pain and restores mobility. This is effective for IT band syndrome, Runner’s knee and hamstring strains.
  2. Joint Mobilisation and Manipulation: This reduces stress on surrounding tissues and helps with lower back pain, hip misalignment and plantar fasciitis.
  3. Dry Needling and Acupuncture: Dry needling targets trigger points in tight muscles to relieve pain, while acupuncture focuses on stimulating points to encourage natural healing and improve circulation. This is effective for Achilles tendinopathy, shin splints and calf tightness.
  4. Taping and Strapping: Taping can provide support to injured tissues and reduce swelling, which is good for Runner’s knee, ankle sprains and IT band syndrome.
  5. Running Assessment: A running assessment is a detailed evaluation of a runner’s gait, posture, and movement patterns. By analysing how the body moves during running, physiotherapists can pinpoint areas of weakness, imbalance, or poor technique that may contribute to injury.
An essential part of injury recovery is a tailored exercise program that strengthens weak areas, restores balance and gradually reintroduces load to the affected muscles. Physiotherapists usually focus on strengthening glutes, hips and core, balance and proprioception training and gradual return-to-running programs.

Physiotherapy plays an important role in keeping runners healthy, injury-free and performing at their best. Whether you’re recovering from an injury or looking to prevent future setbacks, physiotherapy offers a comprehensive approach that addresses the causes of pain. For those serious about their running journey, partnering with a physiotherapist ensures you stay on track, avoid chronic issues, and enjoy the long-term benefits of an active lifestyle.

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Felicity Frankish

Flick Frankish is an experienced Editor and Marketing Manager with a demonstrated history of working in the publishing industry. After studying journalism and digital media, she naturally fell into the online world - and hasn't left since!
She is skilled in running successful social media campaigns and generating leads and sales. Combines skills of editing, SEO copywriting, email campaigns and social media marketing for success.

Before moving into the freelance world, Felicity worked as Senior Subeditor at CHILD Magazines, International Marketing Manager at QualityTrade and Marketing Manager for Children’s Tumor Foundation.