Running Injuries: Treatment & Prevention Guide
Running injuries affect 50-70% of runners annually, with common problems including runner's knee, shin splints, IT band syndrome, Achilles tendonitis, and plantar fasciitis. London has over 90 sports physiotherapists specializing in running injury treatment, gait analysis, and training modification helping runners return to their sport safely.
What are the most common running injuries?
The most common running injuries include runner's knee (patellofemoral pain syndrome), shin splints (medial tibial stress syndrome), IT band syndrome, Achilles tendonitis, plantar fasciitis, hamstring strains, and stress fractures. These injuries result from training errors (increasing mileage too quickly), biomechanical issues, poor footwear, or muscle weakness.
Common running injuries:
Runner's Knee - Anterior knee pain from overuse, poor tracking, or weak quadriceps and hips Shin Splints - Pain along inner shin from excessive load on bone and soft tissue IT Band Syndrome - Lateral knee pain from iliotibial band friction and tightness Achilles Tendonitis - Heel cord pain from overload and reduced calf strength Plantar Fasciitis - Heel pain from plantar fascia inflammation and overload
How does physiotherapy help running injuries?
Physiotherapy treats running injuries through gait analysis identifying biomechanical faults, strengthening weak muscles (particularly hips and core), progressive return-to-running programmes, training load management, footwear advice, and addressing contributing factors. Treatment follows evidence-based protocols preventing recurrence.
Treatment approach:
Gait Analysis - Video analysis on treadmill identifying running form issues Strengthening - Hip, glute, and core exercises addressing weakness Running Retraining - Modifying cadence, stride length, foot strike pattern Load Management - Gradual return following 10% weekly mileage increase rule Footwear Assessment - Ensuring appropriate running shoe support
What is the recovery timeline for running injuries?
Recovery from running injuries varies by severity. Runner's knee requires 6-12 weeks rehabilitation. Shin splints need 8-12 weeks. IT band syndrome takes 6-10 weeks. Achilles tendonitis recovery averages 12-16 weeks. Stress fractures require 8-12 weeks non-weight bearing followed by gradual return.
Find Running Injury Specialists
Specialist clinics:
Related conditions:
Frequently Asked Questions
Should I stop running if I have pain?
Modify running rather than stopping completely. Reduce mileage by 50%, run on softer surfaces, and avoid hills. Complete rest often worsens running injuries. Your physiotherapist guides appropriate training modifications.
What running shoes should I wear?
Choose running shoes based on foot type, running style, and comfort rather than latest trends. Gait analysis helps identify appropriate shoe features. Replace shoes every 300-500 miles.