Running is one of the most popular forms of exercise worldwide. It improves cardiovascular health, builds endurance, and supports mental well-being. However, repetitive movement, improper technique, and overtraining make runners especially prone to injuries. Sports injury physiotherapy plays a key role in preventing injuries, supporting recovery, and helping runners return to pain-free running safely.
This blog explains common running injuries, why they happen and how physiotherapy helps runners stay strong, mobile, and injury-free.
By: MedGo2U Editorial Team
Medically Reviewed by: Ken Hong
Reviewed on:
Date Published:
Date Modified:
Why Runners Are Prone to Injuries
Running places repetitive stress on the muscles, joints, and connective tissues. Each step creates impact forces that travel through the feet, ankles, knees, hips, and spine. Over time, small issues can develop into injuries if the body does not recover properly.
Research shows that over 50% of recreational runners experience an injury each year, most commonly due to overuse rather than trauma (van Gent et al., 2007).
Common risk factors include:
- Sudden increase in training intensity or distance
- Poor running technique
- Weak core or hip muscles
- Limited flexibility
- Inadequate footwear
- Insufficient recovery time
Sports injury physiotherapy addresses these factors by correcting movement patterns and strengthening weak areas.
Common Running Injuries Physiotherapy Can Treat
1. Runner's Knee (Patellofemoral Pain Syndrome)
Runner's knee causes pain around or behind the kneecap, especially during running, stairs, or prolonged sitting.
Physiotherapy focuses on:
- Strengthening hip and quadriceps muscles
- Improving knee alignment
- Correcting running form
Studies show that hip and knee strengthening reduces pain and improves function in runners with knee pain (Barton et al., 2015).
2. Shin Splints (Medial Tibial Stress Syndrome)
Shin splints cause pain along the inner edge of the shin bone. They often occur in new runners or those increasing mileage too quickly.
Physiotherapy may include:
- Load management strategies
- Strengthening lower leg muscles
- Improving ankle mobility
- Gait retraining
Early intervention reduces the risk of stress fractures.
3. Achilles Tendinopathy
This injury causes pain and stiffness in the Achilles tendon, especially in the morning or after runs.
Physiotherapy treatment includes:
- Progressive strengthening exercises
- Calf muscle conditioning
- Gradual return-to-run programs
Eccentric loading exercises are shown to be effective for Achilles tendon recovery (Alfredson et al., 1998).
4. Plantar Fasciitis
Plantar fasciitis causes heel pain, especially during the first steps in the morning.
Physiotherapy helps by:
- Improving foot mechanics
- Stretching calf and foot muscles
- Strengthening intrinsic foot muscles
Research supports physiotherapy-based exercise programs for long-term relief (Rathleff et al., 2015).
5. IT Band Syndrome
Iliotibial band syndrome causes pain on the outer side of the knee, often worsening during downhill running.
Physiotherapy focuses on:
- Hip strength and stability
- Mobility of surrounding tissues
- Adjusting training load
How Sports Injury Physiotherapy Helps Runners
Sports injury physiotherapy is not just about pain relief. It addresses the root causes of injury and improves long-term performance.
Key goals include:
- Reducing pain and inflammation
- Restoring movement and strength
- Improving running mechanics
- Preventing future injuries
Physiotherapists use a combination of assessment, exercise, education, and manual techniques to support recovery.
Running Injury Prevention Tips From Physiotherapists
1. Gradual Training Progression
Avoid sudden increases in distance or speed. A common guideline is to increase weekly mileage gradually to allow tissues to adapt.
2. Strength Training for Runners
Strong muscles absorb impact better and reduce stress on joints.
Focus on:
- Glutes and hips
- Core muscles
- Calves and ankles
Strength training reduces injury risk in runners by improving load tolerance (Lauersen et al., 2014).
3. Mobility and Flexibility
Limited joint mobility can change running mechanics and increase injury risk.
Physiotherapists recommend:
- Ankle mobility exercises
- Hip flexibility routines
- Controlled stretching after runs
4. Proper Running Technique
Poor form increases stress on certain joints. Gait analysis helps identify inefficiencies and correct movement patterns.
Small changes, such as cadence adjustment, can significantly reduce injury load (Heiderscheit et al., 2011).
5. Rest and Recovery
Recovery is where adaptation happens. Inadequate rest increases injury risk and delays healing.
Physiotherapy plans include:
- Rest days
- Active recovery
- Sleep and recovery education
The Role of Physiotherapy in Returning to Running After Injury
Returning to running too soon increases re-injury risk. Physiotherapists design graded return-to-run programs based on pain levels, strength, and tissue healing.
A safe return includes:
- Pain-free walking
- Controlled jogging
- Gradual speed and distance increases
Evidence supports structured rehabilitation programs for reducing recurrence rates (Hespanhol et al., 2012).
Home and Virtual Sports Physiotherapy for Runners
Many runners benefit from home or virtual physiotherapy sessions. These sessions allow real-time assessment, guided exercises, and progress monitoring without travel.
Virtual physiotherapy has been shown to be effective for musculoskeletal rehabilitation and injury prevention (Cottrell et al., 2017).
Benefits include:
- Convenience
- Consistent follow-up
- Personalized exercise programs
Mental Impact of Running Injuries
Injuries can affect motivation, confidence, and mental well-being. Physiotherapists also provide reassurance and education to support mental recovery.
Education improves adherence to rehab programs and outcomes (Jack et al., 2010).
When Should Runners See a Physiotherapist?
Runners should seek physiotherapy if they experience:
- Persistent pain lasting more than a few days
- Pain that worsens with running
- Swelling or stiffness affecting movement
- Recurrent injuries
Early assessment prevents minor issues from becoming long-term problems.
Conclusion
Sports injury physiotherapy plays a vital role in helping runners prevent injuries, recover safely, and improve performance. By addressing strength, mobility, technique, and recovery, physiotherapy supports long-term running health. Whether you are a beginner or an experienced runner, working with a qualified physiotherapist can help you stay active and injury-free.
If you're looking for a qualified physiotherapist in London, book an appointment with Parth V., a verified HCPC-registered physiotherapist offering home and video consultations across the city.
Frequently Asked Questions
Can physiotherapy help prevent running injuries?
Yes. Physiotherapy improves strength, technique, and recovery, reducing injury risk.
Should I stop running during physiotherapy?
Not always. Many runners continue modified training under professional guidance.
Is virtual physiotherapy effective for runners?
Yes. Virtual sessions provide guided exercises and progress monitoring.
How long does recovery take?
Recovery time depends on injury severity, but physiotherapy helps speed safe return.
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References
- van Gent RN et al. (2007). Incidence and determinants of running injuries. British Journal of Sports Medicine.
- Barton CJ et al. (2015). Strengthening for patellofemoral pain. Sports Medicine.
- Alfredson H et al. (1998). Eccentric training for Achilles tendinopathy. American Journal of Sports Medicine.
- Rathleff MS et al. (2015). Exercise for plantar fasciitis. Journal of Orthopaedic & Sports Physical Therapy.
- Lauersen JB et al. (2014). Strength training and injury prevention. British Journal of Sports Medicine.
- Heiderscheit BC et al. (2011). Running mechanics and injury reduction. Medicine & Science in Sports & Exercise.
- Cottrell MA et al. (2017). Effectiveness of telerehabilitation. Journal of Telemedicine and Telecare.
About the Reviewer
Ken Hong is a Band 6 Physiotherapist working within the Manchester NHS across both ward and community settings. He holds a BSc in Sport and Exercise Science and an MSc in Physiotherapy (Pre-registration) from the University of Birmingham. Ken has strong clinical experience in assessing, diagnosing and treating a wide range of musculoskeletal and post-operative conditions. His background in exercise science enhances his ability to design effective, evidence-based rehabilitation programmes that improve mobility, strength and overall recovery.
Medical Disclaimer
This content is for educational purposes only and does not replace professional medical advice. Always consult a qualified healthcare professional for diagnosis and treatment.
Last medically reviewed on: Dec 27, 2025
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Dec 27, 2025 • 12 minutes read
