top of page

Running injuries

Running is a popular form of exercise. Studies suggest that the injury rate in runners may be up to 50%. Meaning that in any given year, 50% of all runners may suffer an injury.   


At The Physio Base we are often working with our patients to get them back running after they have suffered an injury, no matter what level you are.  

Common conditions we treat

Knee pain:

  • ITB syndrome (Runner's Knee)

  • Patello-femoral pain

Hip Pain: 

  • Gluteal tendinopathy

  • Groin pain 

Ankle and foot pain:

  • Achilles tendinopathy 

  • Stress fracture

  • Plantar fasciitis 

  • Shin splints


  • Pain in an area of the body whilst running

  • Pain worse after running

  • Pain on the outside of your knee

  • Pain on the inside or front of knee

  • Pain around your hip

  • Pain in or around your foot or ankle

Common contributing factors

  • Load: How often and how much you run (the amount of load)?

  • Running biomechanics

  • Shoe type

  • Training surface

  • Muscle weakness

  • Flexibility and mobility

  • Other injuries

  • Other factors  

Physio management may include

Some interventions we may use include:  

  • Exercise programs to improve strength, flexibility, and neuromuscular control  

  • Footwear modifications/recommendations  

  • Taping techniques  

  • Advice on running loads and cross training  

  • Manual therapy   

Another option we use to help treat and prevent running injuries is Running Retraining. This involves using video analysis to assess running biomechanics and making alterations to running technique to help modify load and optimise performance.  

Some common faults we see in running biomechanics include:  

  • Heel striking (landing on your heel)  

  • Overstriding (landing too far out in front, this will slow you down)  

  • Pelvic drop (hips dropping down)  

  • Knee and hip adduction (knee falling in)  

For example, heel striking has been shown to increase the load on your knee by up to 20% compared to landing on your midfoot or forefoot.   

Running retraining is a way to try and change these mechanical issues. For example, increasing cadence (steps per minute) has been shown to reduce overstride, increase gluteal activation and reduce loading at the hip and knee.   


There is no perfect way to run, however there are ideal ways to run.  Running analysis allows us identify any abnormal running patterns.  


Running retraining is a way for us to help modify and optimise your running technique. Running retraining coupled with targeted strength, flexibility and neuromuscular training along with education on load management and progression can help get you back running and help prevent further injuries in the future.

bottom of page