Running is an excellent way to improve fitness, build endurance, and support overall health. However, the repetitive impact and load on the body can sometimes lead to injuries – whether from training errors, biomechanical factors, or a sudden change in routine.
At ONE HEALTH, our practitioners regularly assess and manage running-related injuries, as well as help runners develop strategies to prevent future issues. Whether you’re experiencing discomfort in your knees, hips, or lower legs, or simply want to run more efficiently, we’re here to support your goals.
Common running-related conditions we see
- Patellofemoral pain (runner’s knee)
- Iliotibial band (ITB) irritation or dysfunction
- Tendon pain around the knee or ankle
- Swelling or bursitis
- Shin pain
- Muscle strains or tightness in the hips, thighs, or calves
Reducing your risk of running injuries
While not all running injuries can be prevented, certain strategies may reduce your risk:
- Choose the Right Footwear
Select running shoes that suit your foot type and running style. A specialist running store can assess whether you have high or low arches and recommend appropriate footwear to provide support and cushioning. - Progress Gradually
Many injuries occur from increasing distance, pace, or intensity too quickly. A general guide is to increase training volume by no more than 10% per week, allowing your body time to adapt. - Listen to Your Body
Pain is your body’s way of signalling that something may be wrong. Addressing symptoms early is often easier than managing a more established injury. - Stretch Regularly
Focus on the major muscle groups involved in running, particularly around the hips, thighs, and calves. Stretch evenly on both sides to maintain balance and mobility. - Consider Foam Rolling
Foam rolling can help relieve tension in key muscle groups such as the gluteus medius and minimus, which, when tight, may contribute to ITB tension and patellar tracking issues. Always seek professional guidance before starting a foam rolling routine.
How we may be able to help
Your assessment at ONE HEALTH may include:
- Analysis of your running-related movement patterns
- Examination of muscle strength, flexibility, and joint mobility
- Identification of biomechanical factors that may be contributing to your symptoms
- Manual therapy techniques to support movement and relieve muscle or joint tension
- Individualised exercise programs for strength, flexibility, and stability
- Education on training loads, recovery strategies, and injury prevention
If you’re experiencing pain when running, or want to reduce your risk of injury and improve performance, book an appointment at ONE HEALTH today for a professional assessment and tailored management plan.