Running Injuries: How Exercise Physiology Helps You Run Pain-Free Again

Why Running Injuries Are So Common

 You lace up your shoes, head out for a run, and within minutes that familiar twinge returns—your knee aches, your heel stings, or your shins throb. It’s frustrating to be sidelined by pain, especially when running is your stress relief, fitness habit, or identity.

 At Exercise Matters in Noosaville, our team of Exercise Physiologists treats running injuries at their root cause. We use biomechanical analysis, strength testing, and progressive loading programs to help you return to running stronger, faster, and without recurring injury.

Most Common Running Injuries

We regularly see runners affected by:

• Patellofemoral pain syndrome (runner’s knee)

• Plantar fasciitis

• Shin splints (medial tibial stress syndrome)

• Achilles tendinopathy

• Iliotibial band (ITB) syndrome

• Hip or gluteal tendinopathy

• Stress fractures

Many of these result from training errors, muscular imbalances, or poor biomechanics.

Why Do Running Injuries Happen?

Running is repetitive, high-impact, and load-sensitive. The risk of injury increases with:

• Sudden spikes in training volume or intensity

• Weak glutes and hip stabilisers

• Poor ankle or foot mechanics

• Inefficient stride or overstriding

• Worn or inappropriate footwear

• Inadequate recovery

Our Running Injury Rehabilitation Approach

We don’t just treat the symptoms. We assess and retrain your movement from the ground up.

1. Comprehensive Running Assessment

• Gait and video running analysis

• Muscle strength and endurance testing

• Joint mobility and stability assessment

• Load management and training history review

2. Personalised Rehab and Strength Plan

• Glute and hip strengthening

• Ankle and foot intrinsic control work

• Plyometric drills for tendon health

• Cadence retraining or stride correction (as needed)

• Return-to-run protocols based on tolerance and progress

3. Education and Prevention

• Individualised load progression

• Cross-training guidance

• Footwear advice and orthotic referrals (if needed)

Case Study: Tom’s Return to Running

Tom, a 29-year-old recreational runner, came in with Achilles tendinopathy after training for a marathon. His pain was 6/10 on running and lingered for hours afterward.

After 8 weeks of targeted calf loading, gait retraining, and cross-training:

• Pain reduced to 0/10 on 5 km runs

• He progressed from isometric to plyometric loading

• His running cadence improved by 7%

Tom now runs pain-free and is training for his next event with a structured plan.

How Exercise Physiology Makes the Difference

Rather than rest alone, evidence supports active rehab:

• Eccentric and heavy slow resistance improve tendon resilience (Beyer et al., 2015)

• Gait retraining reduces patellofemoral joint loading (Willy et al., 2012)

• Strength deficits are common in injured runners and correctable (Neal et al., 2019)

• Video feedback improves movement retraining outcomes (Reinking et al., 2018)

• Load management education prevents reinjury (Barton et al., 2016)

Getting Back to Running

Most runners can return to pain-free running in 6–10 weeks depending on the condition, severity, and compliance. Our programs are tailored to your training goals, whether you’re running 5Ks or ultra-marathons.

📞 Call (07) 5448 3532 to book your running assessment 🌐 www.exercisematters.healthcare

Frequently Asked Questions

1. Should I stop running if I have pain?

It depends on the type and severity of pain. We often modify rather than stop running entirely. Relative rest, reduced volume or pace, and targeted strength work help manage load while maintaining fitness.

2. What shoes should I wear for running?

Footwear should match your foot type, training surface, and volume. We assess your gait and provide guidance or refer for professional fitting if needed. Avoid sudden shoe changes.

3. How long does it take to rehab a running injury?

Most soft tissue running injuries improve within 6–10 weeks with consistent rehab. Tendon injuries may take longer. Early intervention and guided loading produce better outcomes.

4. Can strength training prevent running injuries?

Yes. Strength training improves tissue tolerance, movement control, and neuromuscular coordination. It’s a key factor in reducing overuse injuries in runners.

5. Do I need a running gait assessment?

If you have recurring injuries, poor performance, or suspect biomechanical issues, a gait assessment can identify and correct movement patterns contributing to pain or inefficiency.

References:

• Beyer R et al. (2015). Heavy slow resistance versus eccentric training in Achilles tendinopathy. Am J Sports Med.

• Willy RW et al. (2012). Patellofemoral joint loading with gait retraining. Br J Sports Med.

• Neal BS et al. (2019). Strength deficits in runners with overuse injuries. Sports Med.

• Reinking MF et al. (2018). Video gait analysis in injury prevention. J Orthop Sports Phys Ther.

Barton CJ et al. (2016). Education and load management for running injury prevention. Phys Ther Sport.