Running Injuries We Treat at Body Fit (And How to Prevent Them)

Running is one of the most popular forms of exercise in Adelaide—and for good reason. It’s free, convenient, and great for physical and mental health. But for many runners, injuries can become a frustrating roadblock that interrupts training and impacts long-term performance.

At Body Fit Physiotherapy North Adelaide, we specialise in treating and preventing common running-related injuries, helping everyone from weekend joggers to competitive athletes run stronger and pain-free.

🏃‍♂️ The Most Common Running Injuries We See:

1. Shin Splints (Medial Tibial Stress Syndrome)

• Pain along the inside of the shin bone

• Often caused by sudden increases in training load, poor footwear, or tight calf muscles

• If untreated, can progress to stress fractures

How we treat it: Load management, soft tissue therapy, calf strength work, and gradual return-to-running programs.

📚 Reference: Winters et al. (2013) found that activity modification and graded loading are the cornerstones of shin splint rehab.

2. Runner’s Knee (Patellofemoral Pain Syndrome)

• Pain around or behind the kneecap, especially with stairs, hills, or long runs

• Often linked to hip and core weakness, poor tracking of the patella, or excessive downhill running

How we treat it: Targeted strength program, foot control retraining, taping, running gait modification.

📚 Reference: Barton et al. (2015) highlighted that exercise therapy, especially hip strengthening, significantly improves outcomes.

3. Achilles Tendinopathy

• Gradual onset of stiffness and pain at the back of the ankle

• Often worse in the morning or after a run

• Associated with overuse / poor load management, poor ankle mobility, or inadequate recovery

How we treat it: Load management plan, targeted strengthening, mobility work, and progressive plyometrics.

📚 Reference: Silbernagel et al. (2007) showed that tendon loading exercises lead to superior outcomes versus passive treatments.

4. Plantar Fasciitis

• Sharp pain under the heel, especially on the first steps in the morning

• Related to poor foot mechanics, tight calves, or inappropriate footwear

How we treat it: Fascia and calf load management, orthotic advice, soft tissue release, taping, and walking/running technique advice.

5. ITB Syndrome (Iliotibial Band Friction)

• Lateral knee pain often felt during longer runs

• Associated with glute weakness, poor trunk control, and training errors (especially hills or uneven terrain)

How we treat it: Lateral hip strength work, running gait retraining, foam rolling and soft tissue release.

📚 Reference: Ferber et al. (2010) demonstrated that hip muscle rehab significantly reduces pain and recurrence in ITBS.

🧠 Our Running Injury Assessment Process

At Body Fit, we go beyond a quick diagnosis. Your consultation may include:

• Full biomechanical movement screening

• Gait analysis on treadmill or via video

• Muscle strength, control, and flexibility testing

• Footwear and training load history review

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From there, we tailor a progressive treatment and return-to-running program suited to your injury, fitness, and goals.

🛡️ How to Prevent Running Injuries

Here’s what our physiotherapists recommend to stay injury-free:

1. Build Up Training Gradually

Follow the 10% rule: increase weekly mileage by no more than 10% to avoid overload.

2. Strength Train Twice a Week

Strength training reduces running injury risk by up to 50%, particularly when focused on hips, glutes, and calves (Lauersen et al., 2014).

3. Wear the Right Footwear

We’ll help assess your foot biomechanics and running goals to recommend suitable shoes.

4. Include Recovery Days

Rest allows muscles and tendons to adapt. Overtraining without rest is a major injury driver.

5. Don’t Ignore Small Niggles

Early intervention prevents small irritations from turning into long-term problems.

🏃‍♀️ Whether You’re Training for City to Bay or Just Getting Started…

Our experienced team at Body Fit Physiotherapy is here to help you:

• Recover from injury

• Improve your running technique

• Boost performance safely

• Stay injury-free long term

With a dedicated onsite rehab gym and one-on-one tailored programs, we help runners across North Adelaide, Prospect, Medindie, and Walkerville move confidently and pain-free.

📞 Ready to Get Back on Track?

Don’t let pain stop you from doing what you love.📍 Visit Body Fit Physiotherapy, North Adelaide💻 Book online or call today

📚 References:

• Barton CJ, Lack S, Hemmings S, Tufail S, Morrissey D. The "Best Practice Guide to Conservative Management of Patellofemoral Pain." Br J Sports Med. 2015;49(14):923–934.

• Silbernagel KG, Thomee R, Eriksson BI, Karlsson J. Full symptomatic recovery does not ensure normal Achilles tendon structure in Achilles tendinopathy patients. Br J Sports Med. 2007;41(4):276–280.

• Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries. Br J Sports Med. 2014;48(11):871–877.

• Winters M, Eskes M, Weir A, et al. Treatment of medial tibial stress syndrome: a systematic review. Sports Med. 2013;43(12):1315–1333.

• Ferber R, Noehren B, Hamill J, Davis I. Competitive female runners with a history of iliotibial band syndrome demonstrate atypical hip and knee kinematics. J Orthop Sports Phys Ther. 2010;40(2):52–58.